Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Frozen Chopped Broccoli	Macadamia Nuts	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	49% 1425kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	155% 150g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	74.8% 24g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	25.5% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	21% 27.4g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	12.5% 9.07g	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	2.27% 1.65g	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	% 1.5g	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 8.8g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	45% 17g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	42% 0.55mg	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	33.2% 133μg	5.46% 22μg	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	124% 112mg	2.65% 2.4mg	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	16% 2.42mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Macadamia Nuts	Recommended Dietary Allowance
Calcium	11% 111mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	167% 1.5mg	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	20% 1.6mg	92% 7.32mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	356% 8.2mg	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	14% 99mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.073% 2.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Macadamia Nuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Macadamia Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Macadamia Nuts:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 6.1 times more Vitamin B9, 47 times more Vitamin C and 2.3 times more Vitamin E than Macadamia Nuts.
• While 7 oz of Raw Macadamia Nuts contain 22.5 times more Vitamin B1, 1.7 times more Vitamin B2, 5.3 times more Vitamin B3, 2.7 times more Vitamin B5 and 2.1 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Macadamia Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Macadamia Nuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Macadamia Nuts:

• 7 ounces of Frozen Chopped Broccoli have 67.3 times more Water than Macadamia Nuts.
• While 7 oz of Raw Macadamia Nuts contain 1.5 times more Calcium, 19.9 times more Copper, 4.6 times more Iron, 7.2 times more Magnesium, 14.1 times more Manganese, 3.8 times more Phosphorus, 1.7 times more Potassium, 1.3 times more Selenium and 2.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Macadamia Nuts contain 27.6 times more Energy, 261.3 times more Fat, 274.1 times more Saturated Fat, 2 times more Omega 3, 41.8 times more Omega 6, 2.9 times more Carbohydrate, 3.4 times more Sugars, 2.9 times more Fiber and 2.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Frozen Chopped Broccoli VS Macadamia Nuts

What are the health benefits of Frozen Chopped Broccoli compared to Macadamia Nuts?

Frozen chopped broccoli is a great source of vitamins, minerals, and fiber, including vitamin C, vitamin K, and folate. It is low in calories and high in antioxidants, which can help reduce inflammation and support overall health. On the other hand, macadamia nuts are high in healthy fats, particularly monounsaturated fats, which can help improve heart health. They also contain fiber, protein, and various vitamins and minerals. However, they are calorie-dense, so portion control is important. Both frozen chopped broccoli and macadamia nuts can be part of a healthy vegan diet, but it's essential to consume them in moderation and balance with other nutrient-dense foods.

Can I lose weight easier by eating more Frozen Chopped Broccoli or Macadamia Nuts?

Frozen chopped broccoli would be the better option for weight loss as it is lower in calories and higher in fiber compared to macadamia nuts, which are high in calories and fat. Broccoli is also a nutrient-dense food that can help you feel full and satisfied while providing essential vitamins and minerals.

Should I eat more Frozen Chopped Broccoli or more Macadamia Nuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is recommended to consume more Macadamia Nuts as they are a good source of healthy fats and protein, which are essential for muscle growth and repair. Frozen Chopped Broccoli is also a nutritious option, but Macadamia Nuts would be more beneficial for muscle building in this case.

What is the environmental impact of producing Frozen Chopped Broccoli compared to Macadamia Nuts?

Producing Frozen Chopped Broccoli generally has a lower environmental impact compared to Macadamia Nuts. Broccoli requires less water, land, and energy to grow, and it produces fewer greenhouse gas emissions. Additionally, broccoli is typically grown in a shorter period of time compared to macadamia nuts, which require longer growing seasons. Overall, choosing Frozen Chopped Broccoli over Macadamia Nuts can help reduce your environmental footprint.