Comparing Nutrients in 7 ounces Blanched HazelnutsVS Broccoli

Macros Ratio

Protein Fat Carbs

Blanched Hazelnuts

82%

10%

Broccoli

27%

65%

7 oz ▼

Macro Nutrients

Blanched Hazelnutsvs Broccoli

43%1248kcal

Energy

2.33%67.5kcal

1248 kcalvs67.5 kcal

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

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125%121g

Fat

0.76%0.73g

121 gvs0.73 g

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

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29%9.27g

Saturated Fat

0.71%0.23g

9.27 gvs0.23 g

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

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7.2%0.12g

Omega 3

7.8%0.13g

0.12 gvs0.13 g

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

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64%11g

Omega 6

0.57%0.097g

11 gvs0.097 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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26%33.7g

Carbohydrate

10%13g

33.7 gvs13 g

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

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9.55%6.93g

Sugars

4.65%3.37g

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

6.93 gvs3.37 g

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

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0.19%0.14g

Fructose

1.86%1.35g

≤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]

0.14 gvs1.35 g

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

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%0.14g

Glucose

%0.97g

0.14 gvs0.97 g

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

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%6.65g

Sucrose

%0.2g

6.65 gvs0.2 g

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

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57.4%22g

Fiber

13.6%5.16g

22 gvs5.16 g

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

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48.5%27g

Protein

10%5.6g

27 gvs5.6 g

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

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Vitamins

Blanched Hazelnutsvs Broccoli

0.44%3.97μg

Vitamin A

6.84%61.5μg

RAE, retinol activity equivalents

3.97 μgvs61.5 μg

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

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78.6%0.94mg

Vitamin B1

11.7%0.14mg

Thiamine

0.94 mgvs0.14 mg

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

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16.8%0.22mg

Vitamin B2

18%0.23mg

Riboflavin

0.22 mgvs0.23 mg

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

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19.2%3.08mg

Vitamin B3

7.93%1.27mg

Niacin, nicotinic acid, niacinamide

3.08 mgvs1.27 mg

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

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32.3%1.6mg

Vitamin B5

22.7%1.14mg

Pantothenic acid

1.6 mgvs1.14 mg

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

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89.3%1.16mg

Vitamin B6

26.7%0.35mg

Pyridoxine

1.16 mgvs0.35 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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38.7%155μg

Vitamin B9

31.3%125μg

Folates and Folic Acid

155 μgvs125 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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4.4%3.97mg

Vitamin C

197%177mg

Ascorbic acid

3.97 mgvs177 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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232%34.7mg

Vitamin E

10.3%1.55mg

Tocopherols and Tocotrienols

34.7 mgvs1.55 mg

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

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Vitamin K

168%202μg

Phytomenadione or phylloquinone

NA μgvs202 μg

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

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Minerals

Blanched Hazelnutsvs Broccoli

29.6%296mg

Calcium

9.33%93mg

296 mgvs93 mg

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

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353%3.18mg

Copper

11%0.097mg

3.18 mgvs0.097 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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82%6.55mg

Iron

18%1.45mg

6.55 mgvs1.45 mg

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

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75.6%318mg

Magnesium

9.92%41.7mg

318 mgvs41.7 mg

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

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1091%25mg

Manganese

18%0.42mg

25 mgvs0.42 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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88%615mg

Phosphorus

18.7%131mg

615 mgvs131 mg

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

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38.4%1306mg

Potassium

18.4%627mg

1306 mgvs627 mg

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

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14.8%8.14μg

Selenium

9.02%4.96μg

8.14 μgvs4.96 μg

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

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0%0mg

Sodium

4.37%65.5mg

0 mgvs65.5 mg

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

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39.7%4.37mg

Zinc

7.4%0.81mg

4.37 mgvs0.81 mg

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

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0.31%11.5g

Water

4.8%177g

11.5 gvs177 g

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

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Lets compare vitamin content per 7 ounces of Blanched Hazelnuts vs Broccoli:

Blanched Hazelnuts Or Filberts have 6.7 times more Vitamin B1, 2.4 times more Vitamin B3, 1.4 times more Vitamin B5, 3.3 times more Vitamin B6, 1.2 times more Vitamin B9 and 22.4 times more Vitamin E than Raw Broccoli.
While Raw Broccoli contains 15.5 times more Vitamin A and 44.6 times more Vitamin C than Blanched Hazelnuts Or Filberts.
Both Blanched Hazelnuts Or Filberts and Raw Broccoli have similar amounts of Vitamin B2 per 7 oz.
Both Blanched Hazelnuts Or Filberts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Hazelnuts vs Broccoli:

Blanched Hazelnuts Or Filberts have 3.2 times more Calcium, 32.7 times more Copper, 4.5 times more Iron, 7.6 times more Magnesium, 60.2 times more Manganese, 4.7 times more Phosphorus, 2.1 times more Potassium, 1.6 times more Selenium and 5.4 times more Zinc than Raw Broccoli.
While Raw Broccoli contains more Sodium and 15.4 times more Water than Blanched Hazelnuts Or Filberts.

Comparison of macro-nutrients per 7 ounces:

Blanched Hazelnuts Or Filberts have 18.5 times more Energy, 165.3 times more Fat, 41 times more Saturated Fat, 112.2 times more Omega 6, 2.6 times more Carbohydrate, 2.1 times more Sugars, 4.2 times more Fiber and 4.9 times more Protein than Raw Broccoli.
Both Blanched Hazelnuts Or Filberts and Raw Broccoli have similar amounts of Omega 3 per 7 oz.
Both Blanched Hazelnuts Or Filberts as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Blanched HazelnutsVS Roasted HazelnutsBroccoliVS Roasted HazelnutsBlanched HazelnutsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 7 ounces Blanched HazelnutsVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: