Comparing Nutrients in 100 grams Boiled Broccoli VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Boiled Broccoli	Brazilnuts	Recommended Dietary Allowance
Energy	1.2% 35kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	50.4% 16g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	143% 24.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	9.03% 11.7g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	3.2% 2.33g	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	1.02% 0.74g	0% 0g	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	% 0.49g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 2.33g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Brazilnuts	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	1.84% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	3.68% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	7.77% 0.1mg	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	27% 108μg	5.5% 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	72% 65mg	0.78% 0.7mg	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	9.67% 1.45mg	37.7% 5.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Brazilnuts	Recommended Dietary Allowance
Calcium	4% 40mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	194% 1.74mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	30.4% 2.43mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	89.5% 376mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	53% 1.22mg	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	9.57% 67mg	104% 725mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	3485% 1917μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	37% 4.06mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.092% 3.42g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Brazilnuts:

• Boiled and Drained Broccoli has more Vitamin A, 3.5 times more Vitamin B2, 1.9 times more Vitamin B3, 3.3 times more Vitamin B5, 2 times more Vitamin B6, 4.9 times more Vitamin B9, 92.7 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• While Dried Brazilnuts contain 9.8 times more Vitamin B1 and 3.9 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Brazilnuts:

• Boiled and Drained Broccoli has 13.7 times more Sodium and 26.1 times more Water than Dried Brazilnuts.
• While Dried Brazilnuts contain 4 times more Calcium, 28.6 times more Copper, 3.6 times more Iron, 17.9 times more Magnesium, 6.3 times more Manganese, 10.8 times more Phosphorus, 2.2 times more Potassium, 1198.1 times more Selenium and 9 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 3.3 times more Omega 3 and more Fructose than Dried Brazilnuts.
• While Dried Brazilnuts contain 18.8 times more Energy, 163.7 times more Fat, 204.2 times more Saturated Fat, 477.7 times more Omega 6, 1.6 times more Carbohydrate, 1.7 times more Sugars, 2.3 times more Fiber and 6 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.