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Comparing Nutrients in 100 calories WalnutsVS Broccoli

Weight per 100 calories

Walnuts
15.3g
Broccoli
294g

Walnuts have 19.2 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 100 calories - Walnuts or Broccoli?

Macros Ratio

Protein Fat Carbs

Walnuts
9%
84%
7%
Broccoli
27%
8%
65%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
10.3%9.97g
Fat
1.12%1.1g
9.97 gvs1.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
2.93%0.94g
Saturated Fat
1.05%0.34g
0.94 gvs0.34 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
86.8%1.4g
Omega 3
11.6%0.19g
1.4 gvs0.19 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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34.3%5.82g
Omega 6
0.85%0.14g
5.82 gvs0.14 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
1.6%2.1g
Carbohydrate
15%19.5g
2.1 gvs19.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
0.55%0.4g
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.4 gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.019%0.014g
Fructose
2.76%2g
≤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]
0.014 gvs2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.012g
Glucose
%1.44g
0.012 gvs1.44 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%0.37g
Sucrose
%0.29g
0.37 gvs0.29 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
2.7%1.02g
Fiber
20%7.65g
1.02 gvs7.65 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
4.16%2.33g
Protein
15%8.3g
2.33 gvs8.3 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

0.017%0.15μg
Vitamin A
10%91μg
RAE, retinol activity equivalents
0.15 μgvs91 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
4.35%0.052mg
Vitamin B1
17.4%0.21mg
Thiamine
0.052 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
1.76%0.023mg
Vitamin B2
26.5%0.34mg
Riboflavin
0.023 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
1.08%0.17mg
Vitamin B3
11.7%1.88mg
Niacin, nicotinic acid, niacinamide
0.17 mgvs1.88 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
1.74%0.087mg
Vitamin B5
33.7%1.7mg
Pantothenic acid
0.087 mgvs1.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
6.3%0.082mg
Vitamin B6
39.6%0.51mg
Pyridoxine
0.082 mgvs0.51 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
8.8%2.65μg
Vitamin B7
NA
Biotin
2.65 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
3.75%15μg
Vitamin B9
46.3%185μg
Folates and Folic Acid
15 μgvs185 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0.22%0.2mg
Vitamin C
292%262mg
Ascorbic acid
0.2 mgvs262 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 .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
0.71%0.11mg
Vitamin E
15.3%2.3mg
Tocopherols and Tocotrienols
0.11 mgvs2.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.34%0.41μg
Vitamin K
249%299μg
Phytomenadione or phylloquinone
0.41 μgvs299 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.5%15mg
Calcium
14%138mg
15 mgvs138 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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27%0.24mg
Copper
16%0.14mg
0.24 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
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 .

Find Nuts and Seeds rich in Fluoride
5.56%0.44mg
Iron
27%2.15mg
0.44 mgvs2.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
5.75%24mg
Magnesium
14.7%61.8mg
24 mgvs61.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
22.7%0.52mg
Manganese
27%0.62mg
0.52 mgvs0.62 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
7.14%3.2μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
3.2 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
7.56%53mg
Phosphorus
27.7%194mg
53 mgvs194 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
2%67.4mg
Potassium
27.3%929mg
67.4 mgvs929 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
1.36%0.75μg
Selenium
13.4%7.35μg
0.75 μgvs7.35 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.02%0.31mg
Sodium
6.47%97mg
0.31 mgvs97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
4.3%0.47mg
Zinc
11%1.2mg
0.47 mgvs1.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.017%0.62g
Water
7.1%263g
0.62 gvs263 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Walnuts vs Broccoli:
Comparing minerals per 100 calories for Walnuts vs Broccoli:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: