Comparing Nutrients in 7 ounces Roasted Macadamia Nuts VS Broccoli

Macros Ratio

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

Macro Nutrients

	Roasted Macadamia Nuts	Broccoli	Recommended Dietary Allowance
Energy	49% 1425kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	156% 151g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	15.2% 2.6g	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	20.4% 26.6g	10% 13g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	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	0.19% 0.14g	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	% 0.14g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 7.94g	% 0.2g	g per day for Men 19-50 years
Fiber	41.8% 16g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia Nuts	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	117% 1.4mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.2% 4.5mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	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	4.96% 20μg	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	7.54% 1.13mg	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

	Roasted Macadamia Nuts	Broccoli	Recommended Dietary Allowance
Calcium	14% 139mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	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	65.7% 5.26mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	55.8% 234mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	262% 6.02mg	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	56% 393mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.086% 3.2g	4.8% 177g	3700g per day for Men 19-50 years

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

• Dry Roasted Macadamia Nuts have 10 times more Vitamin B1, 3.6 times more Vitamin B3 and 2.1 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.3 times more Vitamin B2, 6.3 times more Vitamin B9, 127.4 times more Vitamin C, 1.4 times more Vitamin E and more Vitamin K than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts and Raw Broccoli have similar amounts of Vitamin B5 per 7 oz.
• Both Dry Roasted Macadamia Nuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Macadamia Nuts vs Broccoli:

• Dry Roasted Macadamia Nuts have 1.5 times more Calcium, 11.6 times more Copper, 3.6 times more Iron, 5.6 times more Magnesium, 14.5 times more Manganese, 3 times more Phosphorus, 4.7 times more Selenium and 3.1 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 8.3 times more Sodium and 55.5 times more Water than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts and Raw Broccoli have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Macadamia Nuts have 21.1 times more Energy, 205.6 times more Fat, 104.8 times more Saturated Fat, 3.1 times more Omega 3, 26.6 times more Omega 6, 2 times more Carbohydrate, 2.4 times more Sugars, 3.1 times more Fiber and 2.8 times more Protein than Raw Broccoli.
• Both Dry Roasted Macadamia Nuts as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.