Comparing Nutrients in 5 ounces Broccoli VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Broccoli	Dried Beechnuts	Recommended Dietary Allowance
Energy	1.66% 48kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.33% 0.96g	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	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	NA	38g per day for Men 19-50 years
Protein	7.14% 4g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	74.6% 0.97mg	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	22.3% 89.3μg	40% 160μg	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	140% 126mg	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.37% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Dried Beechnuts	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	106% 0.95mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	13% 1.03mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	82.6% 1.9mg	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	13.4% 94mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	NA	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.25% 9.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Dried Beechnuts:

• Raw Broccoli has more Vitamin A and 5.8 times more Vitamin C than Dried Beechnuts.
• While Dried Beechnuts contain 4.3 times more Vitamin B1, 3.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 3.9 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Dried Beechnuts:

• Raw Broccoli has 47 times more Calcium, more Magnesium, more Phosphorus and 13.5 times more Water than Dried Beechnuts.
• While Dried Beechnuts contain 13.7 times more Copper, 3.4 times more Iron, 6.4 times more Manganese and 3.2 times more Potassium than Raw Broccoli.
• Both Raw Broccoli and Dried Beechnuts have similar amounts of Sodium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Beechnuts contain 16.9 times more Energy, 135.1 times more Fat, 50.2 times more Saturated Fat, 27 times more Omega 3, 375.3 times more Omega 6, 5 times more Carbohydrate and 2.2 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Dried Beechnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.