Comparing Nutrients in 5 ounces Dry Roasted Macadamia Nuts with Salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Macadamia Nuts with Salt	4%	89%	7%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Dry Roasted Macadamia Nuts with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	35% 1015kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	53% 17g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	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	14% 18g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	8.1% 5.87g	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	0.14% 0.099g	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	% 0.099g	% 1.06g	g per day for Men 19-50 years
Sucrose	% 5.67g	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	11% 4.25g	38g per day for Men 19-50 years
Protein	19.7% 11g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Macadamia Nuts with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.5% 0.12mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.22mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	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	3.54% 14μg	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	1.1% 0.99mg	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	5.4% 0.81mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Macadamia Nuts with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	9.92% 99mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	89.8% 0.81mg	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	47% 3.76mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	40% 167mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	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	40% 281mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	15% 515mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	30% 16.6μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	33.4% 500mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Macadamia Nuts with Salt VS Frozen Chopped Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry Roasted Macadamia Nuts with Salt versus 5 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dry Roasted Macadamia Nuts with Salt vs Frozen Chopped Broccoli:

• 5 ounces of Dry Roasted Macadamia Nuts with Salt have 13.4 times more Vitamin B1, 4.8 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.8 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 6.7 times more Vitamin B9, 80.6 times more Vitamin C, 2.1 times more Vitamin E and more Vitamin K than Dry Roasted Macadamia Nuts with Salt.
• Both Dry Roasted Macadamia Nuts with Salt and Frozen Chopped Broccoli provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Dry Roasted Macadamia Nuts with Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Dry Roasted Macadamia Nuts with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dry Roasted Macadamia Nuts with Salt vs Frozen Chopped Broccoli:

• 5 ounces of Dry Roasted Macadamia Nuts with Salt have 1.3 times more Calcium, 15 times more Copper, 3.3 times more Iron, 6.6 times more Magnesium, 10.3 times more Manganese, 4 times more Phosphorus, 1.7 times more Potassium, 4.2 times more Selenium, 14.7 times more Sodium and 2.7 times more Zinc than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 56.8 times more Water than Dry Roasted Macadamia Nuts with Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Roasted Macadamia Nuts with Salt have 27.5 times more Energy, 262.3 times more Fat, 271.5 times more Saturated Fat, 1.9 times more Omega 3, 42 times more Omega 6, 2.7 times more Carbohydrate, 3.1 times more Sugars, 2.7 times more Fiber and 2.8 times more Protein than Frozen Chopped Broccoli.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6