Comparing Nutrients in 1 pound Roasted Macadamia NutsVS Broccoli

Macros Ratio

Protein Fat Carbs

Roasted Macadamia Nuts

89%

Broccoli

27%

65%

1 lb ▼

Macro Nutrients

Roasted Macadamia Nutsvs Broccoli

112%3257kcal

Energy

5.3%154kcal

3257 kcalvs154 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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356%345g

Fat

1.73%1.68g

345 gvs1.68 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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169%54g

Saturated Fat

1.6%0.52g

54 gvs0.52 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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55.6%0.89g

Omega 3

18%0.29g

0.89 gvs0.29 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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34.8%5.9g

Omega 6

1.3%0.22g

5.9 gvs0.22 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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46.7%60.7g

Carbohydrate

23%30g

60.7 gvs30 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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26%18.8g

Sugars

10.6%7.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

18.8 gvs7.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.44%0.32g

Fructose

4.25%3.1g

≤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]

0.32 gvs3.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.32g

Glucose

%2.22g

0.32 gvs2.22 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%18g

Sucrose

%0.45g

18 gvs0.45 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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95%36.3g

Fiber

31%11.8g

36.3 gvs11.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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63%35.3g

Protein

23%12.8g

35.3 gvs12.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Roasted Macadamia Nutsvs Broccoli

0%0μg

Vitamin A

15.6%141μg

RAE, retinol activity equivalents

0 μgvs141 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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268%3.22mg

Vitamin B1

27%0.32mg

Thiamine

3.22 mgvs0.32 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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30.4%0.39mg

Vitamin B2

41%0.53mg

Riboflavin

0.39 mgvs0.53 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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64.5%10.3mg

Vitamin B3

18%2.9mg

Niacin, nicotinic acid, niacinamide

10.3 mgvs2.9 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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54.7%2.74mg

Vitamin B5

52%2.6mg

Pantothenic acid

2.74 mgvs2.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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125%1.63mg

Vitamin B6

61%0.79mg

Pyridoxine

1.63 mgvs0.79 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11.3%45.4μg

Vitamin B9

71.4%286μg

Folates and Folic Acid

45.4 μgvs286 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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3.53%3.18mg

Vitamin C

450%405mg

Ascorbic acid

3.18 mgvs405 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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17.2%2.6mg

Vitamin E

23.6%3.54mg

Tocopherols and Tocotrienols

2.6 mgvs3.54 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

384%461μg

Phytomenadione or phylloquinone

0 μgvs461 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Roasted Macadamia Nutsvs Broccoli

31.8%318mg

Calcium

21.3%213mg

318 mgvs213 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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287%2.6mg

Copper

24.7%0.22mg

2.6 mgvs0.22 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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150%12mg

Iron

41.4%3.3mg

12 mgvs3.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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127%535mg

Magnesium

22.7%95mg

535 mgvs95 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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599%13.8mg

Manganese

41.4%0.95mg

13.8 mgvs0.95 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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128%898mg

Phosphorus

42.8%299mg

898 mgvs299 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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48.4%1647mg

Potassium

42%1433mg

1647 mgvs1433 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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96%53μg

Selenium

20.6%11.3μg

53 μgvs11.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.2%18mg

Sodium

9.98%150mg

18 mgvs150 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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53%5.85mg

Zinc

17%1.86mg

5.85 mgvs1.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.2%7.3g

Water

11%405g

7.3 gvs405 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound 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 1 lb.
Both Dry Roasted Macadamia Nuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 1 lb.

Comparison of macro-nutrients per 1 pound:

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 1 lb.

Compare more foods per 1 lb:

Roasted Macadamia NutsVS With Peanuts Dry Roasted Mixed NutsBroccoliVS With Peanuts Dry Roasted Mixed NutsRoasted Macadamia NutsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 1 pound Roasted Macadamia NutsVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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