Comparing Nutrients in 300 calories Roasted Macadamia NutsVS Broccoli

Weight per 300 calories

Roasted Macadamia Nuts

41.8g

Broccoli

882g

Roasted Macadamia Nuts have 21.1 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Roasted Macadamia Nuts or Broccoli?

Macros Ratio

Protein Fat Carbs

Roasted Macadamia Nuts

89%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Roasted Macadamia Nutsvs Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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32.8%31.8g

Fat

3.37%3.26g

31.8 gvs3.26 g

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

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15.6%5g

Saturated Fat

3.14%1g

5 gvs1 g

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

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5.1%0.082g

Omega 3

34.7%0.56g

0.082 gvs0.56 g

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

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3.2%0.54g

Omega 6

2.54%0.43g

0.54 gvs0.43 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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4.3%5.6g

Carbohydrate

45%58.6g

5.6 gvs58.6 g

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

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2.4%1.73g

Sugars

20.7%15g

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

1.73 gvs15 g

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

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0.04%0.029g

Fructose

8.28%6g

≤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]

0.029 gvs6 g

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

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%0.029g

Glucose

%4.32g

0.029 gvs4.32 g

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

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%1.67g

Sucrose

%0.88g

1.67 gvs0.88 g

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

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8.8%3.34g

Fiber

60.4%23g

3.34 gvs23 g

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

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5.8%3.25g

Protein

44.4%25g

3.25 gvs25 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Roasted Macadamia Nutsvs Broccoli

0%0μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

0 μgvs274 μg

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

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24.7%0.3mg

Vitamin B1

52.2%0.63mg

Thiamine

0.3 mgvs0.63 mg

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

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2.8%0.036mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.036 mgvs1.03 mg

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

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5.94%0.95mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

0.95 mgvs5.64 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

5.04%0.25mg

Vitamin B5

101%5.06mg

Pantothenic acid

0.25 mgvs5.06 mg

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

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11.5%0.15mg

Vitamin B6

119%1.54mg

Pyridoxine

0.15 mgvs1.54 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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1.04%4.18μg

Vitamin B9

139%556μg

Folates and Folic Acid

4.18 μgvs556 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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0.32%0.29mg

Vitamin C

875%787mg

Ascorbic acid

0.29 mgvs787 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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1.6%0.24mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

0.24 mgvs6.9 mg

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

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0%0μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

0 μgvs896 μg

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

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Minerals

Roasted Macadamia Nutsvs Broccoli

2.92%29.2mg

Calcium

41.5%415mg

29.2 mgvs415 mg

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

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26.5%0.24mg

Copper

48%0.43mg

0.24 mgvs0.43 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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14%1.1mg

Iron

80.5%6.44mg

1.1 mgvs6.44 mg

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

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11.7%49.3mg

Magnesium

44%185mg

49.3 mgvs185 mg

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

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55%1.27mg

Manganese

80.6%1.85mg

1.27 mgvs1.85 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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12%82.7mg

Phosphorus

83%582mg

82.7 mgvs582 mg

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

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4.46%152mg

Potassium

82%2788mg

152 mgvs2788 mg

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

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8.9%4.9μg

Selenium

40%22μg

4.9 μgvs22 μg

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

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0.11%1.67mg

Sodium

19.4%291mg

1.67 mgvs291 mg

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

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4.9%0.54mg

Zinc

33%3.6mg

0.54 mgvs3.6 mg

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

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0.018%0.67g

Water

21.3%788g

0.67 gvs788 g

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

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Lets compare vitamin content per 300 calories of Roasted Macadamia Nuts vs Broccoli:

Raw Broccoli contains more Vitamin A, 2.1 times more Vitamin B1, 28.4 times more Vitamin B2, 5.9 times more Vitamin B3, 20.1 times more Vitamin B5, 10.3 times more Vitamin B6, 133 times more Vitamin B9, 2691 times more Vitamin C, 28.9 times more Vitamin E and more Vitamin K than Dry Roasted Macadamia Nuts.
Both Dry Roasted Macadamia Nuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Macadamia Nuts vs Broccoli:

Raw Broccoli contains 14.2 times more Calcium, 1.8 times more Copper, 5.8 times more Iron, 3.8 times more Magnesium, 1.5 times more Manganese, 7 times more Phosphorus, 18.4 times more Potassium, 4.5 times more Selenium, 174.2 times more Sodium, 6.7 times more Zinc and 1171.3 times more Water than Dry Roasted Macadamia Nuts.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Macadamia Nuts have 9.7 times more Fat, 5 times more Saturated Fat and 1.3 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 6.8 times more Omega 3, 10.5 times more Carbohydrate, 8.7 times more Sugars, 205.1 times more Fructose, 6.9 times more Fiber and 7.6 times more Protein than Dry Roasted Macadamia Nuts.
Both Dry Roasted Macadamia Nuts and Raw Broccoli have similar amounts of Energy per 300 kcal.
Both Dry Roasted Macadamia Nuts as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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 300 calories Roasted Macadamia NutsVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Roasted Macadamia Nuts or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: