Comparing Nutrients in 500 calories Blanched HazelnutsVS Boiled Broccoli

Weight per 500 calories

Blanched Hazelnuts

79.5g

Boiled Broccoli

1429g

Blanched Hazelnuts have 18 times more energy per 100g than Boiled Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Blanched Hazelnuts or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Blanched Hazelnuts

82%

10%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Blanched Hazelnutsvs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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50%48.6g

Fat

6.04%5.86g

48.6 gvs5.86 g

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

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11.6%3.7g

Saturated Fat

3.53%1.13g

3.7 gvs1.13 g

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

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2.9%0.046g

Omega 3

106%1.7g

0.046 gvs1.7 g

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

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25.7%4.37g

Omega 6

4.3%0.73g

4.37 gvs0.73 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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10.4%13.5g

Carbohydrate

79%103g

13.5 gvs103 g

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

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3.83%2.77g

Sugars

27.4%20g

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

2.77 gvs20 g

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

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0.077%0.056g

Fructose

14.6%10.6g

≤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]

0.056 gvs10.6 g

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

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%0.056g

Glucose

%7g

0.056 gvs7 g

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

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%2.66g

Sucrose

%1.14g

2.66 gvs1.14 g

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

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23%8.74g

Fiber

124%47g

8.74 gvs47 g

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

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19.4%11g

Protein

60.7%34g

11 gvs34 g

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

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Vitamins

Blanched Hazelnutsvs Boiled Broccoli

0.18%1.6μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

1.6 μgvs1100 μg

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

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31.5%0.38mg

Vitamin B1

75%0.9mg

Thiamine

0.38 mgvs0.9 mg

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

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6.73%0.087mg

Vitamin B2

135%1.76mg

Riboflavin

0.087 mgvs1.76 mg

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

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7.7%1.23mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

1.23 mgvs7.9 mg

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

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13%0.65mg

Vitamin B5

176%8.8mg

Pantothenic acid

0.65 mgvs8.8 mg

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

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35.8%0.47mg

Vitamin B6

220%2.86mg

Pyridoxine

0.47 mgvs2.86 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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15.5%62μg

Vitamin B9

386%1543μg

Folates and Folic Acid

62 μgvs1543 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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1.77%1.6mg

Vitamin C

1030%927mg

Ascorbic acid

1.6 mgvs927 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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93%14mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

14 mgvs20.7 mg

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

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Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

NA μgvs2016 μg

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

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Minerals

Blanched Hazelnutsvs Boiled Broccoli

12%118mg

Calcium

57%571mg

118 mgvs571 mg

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

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141%1.27mg

Copper

97%0.87mg

1.27 mgvs0.87 mg

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

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Fluoride

1.43%57μg

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

NA μgvs57 μg

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

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32.8%2.62mg

Iron

120%9.57mg

2.62 mgvs9.57 mg

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

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30.3%127mg

Magnesium

71.4%300mg

127 mgvs300 mg

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

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437%10mg

Manganese

120%2.77mg

10 mgvs2.77 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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35.2%246mg

Phosphorus

137%957mg

246 mgvs957 mg

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

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15.4%523mg

Potassium

123%4186mg

523 mgvs4186 mg

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

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5.93%3.26μg

Selenium

41.6%23μg

3.26 μgvs23 μg

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

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0%0mg

Sodium

39%586mg

0 mgvs586 mg

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

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16%1.75mg

Zinc

58.4%6.43mg

1.75 mgvs6.43 mg

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

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0.12%4.6g

Water

34.5%1275g

4.6 gvs1275 g

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

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Lets compare vitamin content per 500 calories of Blanched Hazelnuts vs Boiled Broccoli:

Boiled and Drained Broccoli contains 691.9 times more Vitamin A, 2.4 times more Vitamin B1, 20.1 times more Vitamin B2, 6.4 times more Vitamin B3, 13.6 times more Vitamin B5, 6.1 times more Vitamin B6, 24.9 times more Vitamin B9, 583.2 times more Vitamin C and 1.5 times more Vitamin E than Blanched Hazelnuts Or Filberts.
Both Blanched Hazelnuts Or Filberts as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Blanched Hazelnuts vs Boiled Broccoli:

Blanched Hazelnuts Or Filberts have 1.5 times more Copper and 3.6 times more Manganese than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 4.8 times more Calcium, 3.6 times more Iron, 2.4 times more Magnesium, 3.9 times more Phosphorus, 8 times more Potassium, 7 times more Selenium, more Sodium, 3.7 times more Zinc and 277 times more Water than Blanched Hazelnuts Or Filberts.

Comparison of macro-nutrients per 500 calories:

Blanched Hazelnuts Or Filberts have 8.3 times more Fat, 3.3 times more Saturated Fat and 6 times more Omega 6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 36.9 times more Omega 3, 7.6 times more Carbohydrate, 7.2 times more Sugars, 190 times more Fructose, 5.4 times more Fiber and 3.1 times more Protein than Blanched Hazelnuts Or Filberts.
Both Blanched Hazelnuts Or Filberts and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
Both Blanched Hazelnuts Or Filberts as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Blanched HazelnutsVS Roasted HazelnutsBoiled BroccoliVS Roasted HazelnutsBlanched HazelnutsVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Blanched HazelnutsVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Blanched Hazelnuts or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: