Comparing Nutrients in 7 ounces Blanched Hazelnuts VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Blanched Hazelnuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	43% 1248kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	125% 121g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	29% 9.27g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 33.7g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	9.55% 6.93g	4.02% 2.9g	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	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 6.65g	NA	g per day for Men 19-50 years
Fiber	57.4% 22g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	48.5% 27g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.3% 1.16mg	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	38.7% 155μg	46.6% 187μg	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	4.4% 3.97mg	151% 136mg	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	232% 34.7mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Hazelnuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	29.6% 296mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	7.94% 0.071mg	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	82% 6.55mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	1091% 25mg	22% 0.51mg	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	88% 615mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	38.4% 1306mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Hazelnuts VS Frozen Broccoli Spears per 7 oz

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

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

• 7 ounces of Blanched Hazelnuts have 6.6 times more Vitamin B1, 3.4 times more Vitamin B3, 3.4 times more Vitamin B5, 3.3 times more Vitamin B6 and 13 times more Vitamin E than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 28.5 times more Vitamin A and 34.2 times more Vitamin C than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Frozen Broccoli Spears provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Blanched Hazelnuts have insufficient amounts of Vitamin A
• Both Blanched Hazelnuts Or Filberts as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blanched Hazelnuts vs Frozen Broccoli Spears:

• 7 ounces of Blanched Hazelnuts have 3.6 times more Calcium, 44.4 times more Copper, 4.6 times more Iron, 10 times more Magnesium, 49.4 times more Manganese, 5.3 times more Phosphorus, 2.6 times more Potassium, 2.2 times more Selenium and 6.5 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 15.6 times more Water than Blanched Hazelnuts Or Filberts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Hazelnuts have 21.7 times more Energy, 179.9 times more Fat, 89.8 times more Saturated Fat, 148.6 times more Omega 6, 3.2 times more Carbohydrate, 2.4 times more Sugars, 3.7 times more Fiber and 4.5 times more Protein than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.2 times more Omega 3 than Blanched Hazelnuts Or Filberts.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6