Comparing Nutrients in 5 ounces Boiled Broccoli VS Roasted Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Roasted Hazelnuts	9%	81%	10%

Macro Nutrients

	Boiled Broccoli	Roasted Hazelnuts	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	31.6% 916kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	91% 88.5g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	70% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	19% 25g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	9.56% 6.93g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.45% 1.05g	0.14% 0.099g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.69g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 6.73g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	35% 13.3g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	12% 109μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	67.6% 0.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.3% 153μg	31% 125μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	6% 5.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.7% 2.06mg	144% 21.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Roasted Hazelnuts	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	276% 2.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	12% 0.95mg	77.6% 6.2mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	58.4% 245mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	342% 7.87mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13.6% 95mg	62.8% 439mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	32.2% 3.54mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.097% 3.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Roasted Hazelnuts:

• Boiled and Drained Broccoli has 25.7 times more Vitamin A, 1.2 times more Vitamin B9 and 17.1 times more Vitamin C than Dry Roasted Hazelnuts Or Filberts.
• While Dry Roasted Hazelnuts Or Filberts contain 5.4 times more Vitamin B1, 3.7 times more Vitamin B3, 1.5 times more Vitamin B5, 3.1 times more Vitamin B6 and 10.5 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dry Roasted Hazelnuts Or Filberts have similar amounts of Vitamin B2 per 5 oz.
• Both Boiled and Drained Broccoli as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Roasted Hazelnuts:

• Boiled and Drained Broccoli has more Sodium and 35.4 times more Water than Dry Roasted Hazelnuts Or Filberts.
• While Dry Roasted Hazelnuts Or Filberts contain 3.1 times more Calcium, 28.7 times more Copper, 6.5 times more Iron, 8.2 times more Magnesium, 28.6 times more Manganese, 4.6 times more Phosphorus, 2.6 times more Potassium, 2.6 times more Selenium and 5.6 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Broccoli has 2 times more Omega 3 and 10.6 times more Fructose than Dry Roasted Hazelnuts Or Filberts.
• While Dry Roasted Hazelnuts Or Filberts contain 18.5 times more Energy, 152.2 times more Fat, 57.1 times more Saturated Fat, 164.8 times more Omega 6, 2.5 times more Carbohydrate, 3.5 times more Sugars, 2.8 times more Fiber and 6.3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.