Comparing Nutrients in 7 ounces Boiled Broccoli VS Roasted Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Roasted Hazelnuts	9%	81%	10%

Macro Nutrients

	Boiled Broccoli	Roasted Hazelnuts	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	44.2% 1282kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	128% 124g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	28% 8.95g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	98% 16.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	27% 35g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	13.4% 9.7g	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	2.03% 1.47g	0.19% 0.14g	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	% 0.97g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 9.43g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	49% 18.7g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	17% 153μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	25.4% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	95% 1.23mg	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	53.6% 214μg	43.7% 175μg	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	143% 129mg	8.38% 7.54mg	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	19% 2.88mg	202% 30.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Roasted Hazelnuts	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	386% 3.47mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	81.7% 343mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	479% 11mg	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	19% 133mg	88% 615mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	44% 1498mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.14% 5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Roasted Hazelnuts:

• Boiled and Drained Broccoli has 25.7 times more Vitamin A, 1.2 times more Vitamin B9 and 17.1 times more Vitamin C than Dry Roasted Hazelnuts Or Filberts.
• While Dry Roasted Hazelnuts Or Filberts contain 5.4 times more Vitamin B1, 3.7 times more Vitamin B3, 1.5 times more Vitamin B5, 3.1 times more Vitamin B6 and 10.5 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dry Roasted Hazelnuts Or Filberts have similar amounts of Vitamin B2 per 7 oz.
• Both Boiled and Drained Broccoli as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Roasted Hazelnuts:

• Boiled and Drained Broccoli has more Sodium and 35.4 times more Water than Dry Roasted Hazelnuts Or Filberts.
• While Dry Roasted Hazelnuts Or Filberts contain 3.1 times more Calcium, 28.7 times more Copper, 6.5 times more Iron, 8.2 times more Magnesium, 28.6 times more Manganese, 4.6 times more Phosphorus, 2.6 times more Potassium, 2.6 times more Selenium and 5.6 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 2 times more Omega 3 and 10.6 times more Fructose than Dry Roasted Hazelnuts Or Filberts.
• While Dry Roasted Hazelnuts Or Filberts contain 18.5 times more Energy, 152.2 times more Fat, 57.1 times more Saturated Fat, 164.8 times more Omega 6, 2.5 times more Carbohydrate, 3.5 times more Sugars, 2.8 times more Fiber and 6.3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.