Comparing Nutrients in 7 ounces Broccoli VS Hickorynuts

Macros Ratio

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

Macro Nutrients

	Broccoli	Hickorynuts	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	45% 1304kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	132% 128g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	43.6% 14g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	130% 2.08g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	241% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	28% 36.2g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	10% 5.6g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Hickorynuts	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	143% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	69.5% 3.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	29.3% 0.38mg	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	20% 79.4μg	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	NA	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	Hickorynuts	Recommended Dietary Allowance
Calcium	9.33% 93mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	163% 1.46mg	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	52.6% 4.2mg	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	18% 0.42mg	398% 9.15mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	77.8% 8.55mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.14% 5.26g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Hickorynuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Broccoli vs Hickorynuts:

• 7 ounces of Broccoli have 4.4 times more Vitamin A, 1.6 times more Vitamin B9 and 44.6 times more Vitamin C than Hickorynuts.
• While 7 oz of Dried Hickorynuts contain 12.2 times more Vitamin B1, 1.4 times more Vitamin B3 and 3.1 times more Vitamin B5 than Raw Broccoli.
• Both Broccoli and Hickorynuts provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Hickorynuts have insufficient amounts of Vitamin A
• Both Raw Broccoli as well as Dried Hickorynuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli vs Hickorynuts:

• 7 ounces of Broccoli have 33 times more Sodium and 33.7 times more Water than Hickorynuts.
• While 7 oz of Dried Hickorynuts contain 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.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Hickorynuts contain 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.
• 7 ounces of Broccoli provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Broccoli VS Hickorynuts

What are the health benefits of Broccoli compared to Hickorynuts?

Broccoli is a nutrient-dense vegetable that is high in vitamins C, K, and A, as well as fiber and antioxidants. It is known to support immune function, promote healthy digestion, and reduce inflammation. Hickory nuts, on the other hand, are high in healthy fats, protein, and minerals like magnesium and phosphorus. While both foods offer health benefits, broccoli is lower in calories and saturated fats, making it a lighter option for those looking to maintain a healthy weight and reduce their risk of chronic diseases.

Can I lose weight easier by eating more Broccoli or Hickorynuts?

Both broccoli and hickory nuts can be part of a healthy weight loss diet, but broccoli is lower in calories and higher in fiber, making it a great choice for weight loss. Hickory nuts are higher in calories and fat, so they should be consumed in moderation. Incorporating more broccoli into your diet can help you feel full and satisfied while keeping your calorie intake in check, making weight loss easier.

Should I eat more Broccoli or more Hickorynuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of protein-rich plant-based foods. Both broccoli and hickory nuts are nutritious options, but hickory nuts are higher in protein and healthy fats, making them a better choice for muscle building. Incorporating a mix of plant-based proteins like legumes, nuts, seeds, and whole grains into your diet can help support muscle growth and recovery.

What is the environmental impact of producing Broccoli compared to Hickorynuts?

Broccoli has a lower environmental impact compared to Hickory nuts. Broccoli requires less water, land, and resources to grow, making it a more sustainable option. Additionally, broccoli is typically grown locally in many regions, reducing transportation emissions. Hickory nuts, on the other hand, require more resources and land to produce, making them less environmentally friendly.