Comparing Nutrients in 7 ounces Brazilnuts VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Broccoli	27%	8%	65%

Macro Nutrients

	Brazilnuts	Broccoli	Recommended Dietary Allowance
Energy	45% 1308kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	10% 13g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	4.65% 3.37g	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	0% 0g	1.86% 1.35g	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	% 0g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 4.62g	% 0.2g	g per day for Men 19-50 years
Fiber	39% 15g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	26.7% 0.35mg	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	11% 43.7μg	31.3% 125μg	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	1.54% 1.4mg	197% 177mg	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	74.7% 11.2mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Broccoli	Recommended Dietary Allowance
Calcium	31.8% 318mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	11% 0.097mg	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	60.3% 4.82mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	18% 0.42mg	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	206% 1439mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	6917% 3804μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	4.8% 177g	3700g per day for Men 19-50 years

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

• Dried Brazilnuts have 8.7 times more Vitamin B1 and 7.2 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 3.3 times more Vitamin B2, 2.2 times more Vitamin B3, 3.1 times more Vitamin B5, 1.7 times more Vitamin B6, 2.9 times more Vitamin B9, 127.4 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• Both Dried Brazilnuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Brazilnuts vs Broccoli:

• Dried Brazilnuts have 3.4 times more Calcium, 35.6 times more Copper, 3.3 times more Iron, 17.9 times more Magnesium, 5.8 times more Manganese, 11 times more Phosphorus, 2.1 times more Potassium, 766.8 times more Selenium and 9.9 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 11 times more Sodium and 26.1 times more Water than Dried Brazilnuts.

Comparison of macro-nutrients per 7 ounces:

• Dried Brazilnuts have 19.4 times more Energy, 181.4 times more Fat, 141.5 times more Saturated Fat, 497.2 times more Omega 6, 1.8 times more Carbohydrate, 1.4 times more Sugars, 2.9 times more Fiber and 5.1 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Omega 3 than Dried Brazilnuts.
• Both Dried Brazilnuts as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.