Comparing Nutrients in 7 ounces Broccoli VS Blanched Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Blanched Hazelnuts	8%	82%	10%

Macro Nutrients

	Broccoli	Blanched Hazelnuts	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	43% 1248kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	125% 121g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	29% 9.27g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	64% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	26% 33.7g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	9.55% 6.93g	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	1.86% 1.35g	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	% 0.2g	% 6.65g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	57.4% 22g	38g per day for Men 19-50 years
Protein	10% 5.6g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Blanched Hazelnuts	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	89.3% 1.16mg	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	31.3% 125μg	38.7% 155μg	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	197% 177mg	4.4% 3.97mg	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	10.3% 1.55mg	232% 34.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Blanched Hazelnuts	Recommended Dietary Allowance
Calcium	9.33% 93mg	29.6% 296mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	353% 3.18mg	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	18% 1.45mg	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	1091% 25mg	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	18.7% 131mg	88% 615mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.31% 11.5g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 15.5 times more Vitamin A and 44.6 times more Vitamin C than Blanched Hazelnuts Or Filberts.
• While Blanched Hazelnuts Or Filberts contain 6.7 times more Vitamin B1, 2.4 times more Vitamin B3, 1.4 times more Vitamin B5, 3.3 times more Vitamin B6 and 22.4 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Blanched Hazelnuts Or Filberts have similar amounts of Vitamin B2 and Vitamin B9 per 7 oz.
• Both Raw Broccoli as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Blanched Hazelnuts:

• Raw Broccoli has more Sodium and 15.4 times more Water than Blanched Hazelnuts Or Filberts.
• While Blanched Hazelnuts Or Filberts contain 3.2 times more Calcium, 32.7 times more Copper, 4.5 times more Iron, 7.6 times more Magnesium, 60.2 times more Manganese, 4.7 times more Phosphorus, 2.1 times more Potassium, 1.6 times more Selenium and 5.4 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Blanched Hazelnuts Or Filberts contain 18.5 times more Energy, 165.3 times more Fat, 41 times more Saturated Fat, 112.2 times more Omega 6, 2.6 times more Carbohydrate, 2.1 times more Sugars, 4.2 times more Fiber and 4.9 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Blanched Hazelnuts Or Filberts have similar amounts of Omega 3 per 7 oz.
• Both Raw Broccoli as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.