Comparing Nutrients in 5 ounces Hickorynuts VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Hickorynuts	7%	82%	11%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Hickorynuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	32% 931kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	94% 91g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	31% 9.98g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	172% 29.2g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	NA	2.64% 1.9g	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	NA	1.62% 1.18g	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	NA	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	11% 4.25g	38g per day for Men 19-50 years
Protein	32% 18g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Hickorynuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.23mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.04% 1.3mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.6% 2.5mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	14% 0.18mg	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	14% 56.7μg	23.7% 95μg	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	3.15% 2.83mg	89% 80mg	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	NA	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hickorynuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	6% 0.054mg	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	37.6% 3mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	58.4% 245mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	284% 6.53mg	18% 0.42mg	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	68% 476mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	18% 618mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.1% 3.76g	3.5% 130g	3700g per day for Men 19-50 years

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

• Dried Hickorynuts have 16.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 6.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 7.4 times more Vitamin A, 1.7 times more Vitamin B9 and 28.2 times more Vitamin C than Dried Hickorynuts.
• Both Dried Hickorynuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Hickorynuts vs Frozen Chopped Broccoli:

• Dried Hickorynuts have 19.4 times more Copper, 2.6 times more Iron, 9.6 times more Magnesium, 15.7 times more Manganese, 6.7 times more Phosphorus, 2.1 times more Potassium, 2.9 times more Selenium and 9 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 24 times more Sodium and 34.5 times more Water than Dried Hickorynuts.
• Both Dried Hickorynuts and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Hickorynuts have 25.3 times more Energy, 222 times more Fat, 160 times more Saturated Fat, 10 times more Omega 3, 665.3 times more Omega 6, 3.8 times more Carbohydrate, 2.1 times more Fiber and 4.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Dried Hickorynuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.