Comparing Nutrients in 5 ounces Hickorynuts VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Hickorynuts	7%	82%	11%
Broccoli	27%	8%	65%

Macro Nutrients

	Hickorynuts	Broccoli	Recommended Dietary Allowance
Energy	32% 931kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	94% 91g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	31% 9.98g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	172% 29.2g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	NA	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	24% 9.07g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	32% 18g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Hickorynuts	Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.23mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.04% 1.3mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.6% 2.5mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	19% 0.25mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hickorynuts	Broccoli	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	7.7% 0.069mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	58.4% 245mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	284% 6.53mg	13% 0.3mg	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	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	18% 618mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.1% 3.76g	3.42% 127g	3700g per day for Men 19-50 years

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

• Dried Hickorynuts have 12.2 times more Vitamin B1, 1.4 times more Vitamin B3 and 3.1 times more Vitamin B5 than Raw Broccoli.
• While Raw Broccoli contains 4.4 times more Vitamin A, 1.6 times more Vitamin B9 and 44.6 times more Vitamin C than Dried Hickorynuts.
• Both Dried Hickorynuts and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin B6 per 5 oz.
• Both Dried Hickorynuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Hickorynuts vs Broccoli:

• Dried Hickorynuts have 1.3 times more Calcium, 15.1 times more Copper, 2.9 times more Iron, 8.2 times more Magnesium, 22 times more Manganese, 5.1 times more Phosphorus, 1.4 times more Potassium, 3.2 times more Selenium and 10.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 33 times more Sodium and 33.7 times more Water than Dried Hickorynuts.

Comparison of macro-nutrients per 5 ounces:

• Dried Hickorynuts have 19.3 times more Energy, 174 times more Fat, 61.7 times more Saturated Fat, 16.6 times more Omega 3, 420.9 times more Omega 6, 2.7 times more Carbohydrate, 2.5 times more Fiber and 4.5 times more Protein than Raw Broccoli.
• Both Dried Hickorynuts as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.