Comparing Nutrients in 100 grams Dry Roasted Macadamia Nuts with Salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Macadamia Nuts with Salt	4%	89%	7%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Dry Roasted Macadamia Nuts with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	24.7% 716kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	78.4% 76g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	7.66% 1.3g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.87% 13g	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	5.7% 4.14g	1.86% 1.35g	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	0.097% 0.07g	1.14% 0.83g	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	% 0.07g	% 0.75g	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	21% 8g	7.9% 3g	38g per day for Men 19-50 years
Protein	14% 7.8g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Macadamia Nuts with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.78% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.27mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	10% 0.13mg	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	2.5% 10μg	16.8% 67μg	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	0.78% 0.7mg	62.7% 56.4mg	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	3.8% 0.57mg	8.13% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Macadamia Nuts with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	7% 70mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	4.22% 0.038mg	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	33% 2.65mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	12.8% 0.29mg	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	28.3% 198mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	23.5% 353mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	0.044% 1.6g	2.47% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dry Roasted Macadamia Nuts with Salt vs Frozen Chopped Broccoli:

• Dry Roasted Macadamia Nuts with Salt have 13.4 times more Vitamin B1, 4.8 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.8 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 6.7 times more Vitamin B9, 80.6 times more Vitamin C, 2.1 times more Vitamin E and more Vitamin K than Dry Roasted Macadamia Nuts with Salt.
• Both Dry Roasted Macadamia Nuts with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 per 100 g.
• Both Dry Roasted Macadamia Nuts with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dry Roasted Macadamia Nuts with Salt vs Frozen Chopped Broccoli:

• Dry Roasted Macadamia Nuts with Salt have 1.3 times more Calcium, 15 times more Copper, 3.3 times more Iron, 6.6 times more Magnesium, 10.3 times more Manganese, 4 times more Phosphorus, 1.7 times more Potassium, 4.2 times more Selenium, 14.7 times more Sodium and 2.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 56.8 times more Water than Dry Roasted Macadamia Nuts with Salt.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Macadamia Nuts with Salt have 27.5 times more Energy, 262.3 times more Fat, 271.5 times more Saturated Fat, 1.9 times more Omega 3, 42 times more Omega 6, 2.7 times more Carbohydrate, 3.1 times more Sugars, 2.7 times more Fiber and 2.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 11.9 times more Fructose than Dry Roasted Macadamia Nuts with Salt.
• Both Dry Roasted Macadamia Nuts with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.