Comparing Nutrients in 7 ounces Hazelnuts VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Hazelnuts	9%	81%	10%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Hazelnuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	43% 1246kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	124% 121g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	27.7% 8.86g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	91% 15.5g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.5% 33g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	12% 8.6g	3.7% 2.68g	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	0.19% 0.14g	2.27% 1.65g	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	% 0.14g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 8.33g	NA	g per day for Men 19-50 years
Fiber	50.7% 19.2g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	53% 29.7g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.28mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.4% 1.82mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.1mg	20% 0.26mg	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	56% 224μg	33.2% 133μg	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	14% 12.5mg	124% 112mg	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	199% 30mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.5% 28μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	22.6% 226mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	380% 3.42mg	8.38% 0.075mg	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	117% 9.33mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	533% 12.3mg	25.4% 0.58mg	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	82.2% 575mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	44% 4.86mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	4.9% 181g	3700g per day for Men 19-50 years

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

• Hazelnuts have 12.1 times more Vitamin B1, 3.8 times more Vitamin B3, 3.3 times more Vitamin B5, 4.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 12.3 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A, 9 times more Vitamin C and 5.7 times more Vitamin K than Hazelnuts.
• Both Hazelnuts and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 per 7 oz.
• Both Hazelnuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Hazelnuts vs Frozen Chopped Broccoli:

• Hazelnuts have 2 times more Calcium, 45.4 times more Copper, 5.8 times more Iron, 9.1 times more Magnesium, 21 times more Manganese, 5.8 times more Phosphorus, 3.2 times more Potassium and 5.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Sodium and 17.2 times more Water than Hazelnuts.
• Both Hazelnuts and Frozen Chopped Broccoli, Unprepared have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Hazelnuts have 24.2 times more Energy, 209.5 times more Fat, 101.5 times more Saturated Fat, 252.7 times more Omega 6, 3.5 times more Carbohydrate, 3.2 times more Sugars, 3.2 times more Fiber and 5.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 11.9 times more Fructose than Hazelnuts.
• Both Hazelnuts and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3 per 7 oz.
• Both Hazelnuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.