Comparing Nutrients in 5 ounces Boiled Broccoli VS Hickorynuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Hickorynuts	7%	82%	11%

Macro Nutrients

	Boiled Broccoli	Hickorynuts	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	32% 931kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	31% 9.98g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	172% 29.2g	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	20% 26g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	24% 9.07g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Hickorynuts	Recommended Dietary Allowance
Vitamin A	12% 109μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	102% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	8.04% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	49.6% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	21% 0.27mg	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	14% 56.7μg	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	3.15% 2.83mg	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	NA	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	Hickorynuts	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	116% 1.05mg	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	37.6% 3mg	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	284% 6.53mg	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	68% 476mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	18% 618mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.1% 3.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Hickorynuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Hickorynuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Boiled Broccoli have 11 times more Vitamin A, 2.7 times more Vitamin B9 and 32.5 times more Vitamin C than Hickorynuts.
• While 5 oz of Dried Hickorynuts contain 13.8 times more Vitamin B1, 1.6 times more Vitamin B3 and 2.8 times more Vitamin B5 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Hickorynuts provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Hickorynuts have insufficient amounts of Vitamin A
• Both Boiled and Drained Broccoli as well as Dried Hickorynuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Broccoli vs Hickorynuts:

• 5 ounces of Boiled Broccoli have 41 times more Sodium and 33.7 times more Water than Hickorynuts.
• While 5 oz of Dried Hickorynuts contain 1.5 times more Calcium, 12.1 times more Copper, 3.2 times more Iron, 8.2 times more Magnesium, 23.8 times more Manganese, 5 times more Phosphorus, 1.5 times more Potassium, 5.1 times more Selenium and 9.6 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Hickorynuts contain 18.8 times more Energy, 157 times more Fat, 89.1 times more Saturated Fat, 8.8 times more Omega 3, 404.4 times more Omega 6, 2.5 times more Carbohydrate, 1.9 times more Fiber and 5.3 times more Protein than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6