Comparing Nutrients in 7 ounces Broccoli VS Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Broccoli	Macadamia Nuts	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	49% 1425kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	155% 150g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	74.8% 24g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	25.5% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	10% 13g	21% 27.4g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	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	% 8.8g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	45% 17g	38g per day for Men 19-50 years
Protein	10% 5.6g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	7.14% 1.07mg	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	Macadamia Nuts	Recommended Dietary Allowance
Calcium	9.33% 93mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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	18% 1.45mg	92% 7.32mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	18.7% 131mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.073% 2.7g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 5.7 times more Vitamin B9, 74.3 times more Vitamin C and 1.4 times more Vitamin E than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 16.8 times more Vitamin B1, 1.4 times more Vitamin B2, 3.9 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli as well as Raw Macadamia Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Macadamia Nuts:

• Raw Broccoli has 6.6 times more Sodium and 65.7 times more Water than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 1.8 times more Calcium, 15.4 times more Copper, 5.1 times more Iron, 6.2 times more Magnesium, 19.7 times more Manganese, 2.8 times more Phosphorus, 1.4 times more Selenium and 3.2 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Raw Macadamia Nuts have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Macadamia Nuts contain 21.1 times more Energy, 204.8 times more Fat, 105.8 times more Saturated Fat, 3.3 times more Omega 3, 26.4 times more Omega 6, 2.1 times more Carbohydrate, 2.7 times more Sugars, 3.3 times more Fiber and 2.8 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Raw Macadamia Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.