Comparing Nutrients in 14 ounces Boiled Spears Frozen Broccoli VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Walnuts	9%	84%	7%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Walnuts	Recommended Dietary Allowance
Energy	3.83% 111kcal	89.5% 2596kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	267% 259g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	76% 24.3g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	2252% 36g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	889% 151g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	42% 54.4g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	14.3% 10.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.49% 0.36g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 9.64g	g per day for Men 19-50 years
Fiber	31.3% 12g	70% 26.6g	38g per day for Men 19-50 years
Protein	22% 12.3g	108% 60.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Walnuts	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	113% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	229% 68.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.8% 119μg	97% 389μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	177% 159mg	5.73% 5.16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35% 5.24mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Walnuts	Recommended Dietary Allowance
Calcium	20.2% 202mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	699% 6.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	30.3% 2.42mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	149% 627mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	589% 13.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	185% 83.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	31% 218mg	196% 1373mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	51.5% 1750mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	35.4% 19.4μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	111% 12.3mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.44% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Walnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Spears Frozen Broccoli versus 14 oz of Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Spears Frozen Broccoli vs Walnuts:

• 14 ounces of Boiled Spears Frozen Broccoli have 51 times more Vitamin A, 30.8 times more Vitamin C, 1.9 times more Vitamin E and 32.6 times more Vitamin K than Walnuts.
• While 14 oz of English Walnuts contain 6.2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.5 times more Vitamin B3, 2.1 times more Vitamin B5, 4.1 times more Vitamin B6 and 3.3 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• 14 ounces of Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as English Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Spears Frozen Broccoli vs Walnuts:

• 14 ounces of Boiled Spears Frozen Broccoli have 22.3 times more Water than Walnuts.
• While 14 oz of English Walnuts contain 1.9 times more Calcium, 36.9 times more Copper, 4.8 times more Iron, 7.9 times more Magnesium, 10.5 times more Manganese, 6.3 times more Phosphorus, 2.5 times more Potassium, 2.6 times more Selenium and 10.3 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of English Walnuts contain 23.4 times more Energy, 592.8 times more Fat, 340.3 times more Saturated Fat, 216.2 times more Omega 3, 2930.2 times more Omega 6, 2.6 times more Carbohydrate, 1.8 times more Sugars, 2.2 times more Fiber and 4.9 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6