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Comparing Nutrients in 14 ounces BroccoliVS Black Walnuts

Macros Ratio

Protein Fat Carbs

Broccoli
27%
8%
65%
Black Walnuts
14%
80%
6%
14 oz ▼

Macro Nutrients

4.65%135kcal
Energy
84.7%2457kcal
135 kcalvs2457 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.5%1.47g
Fat
243%235g
1.47 gvs235 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.4%0.45g
Saturated Fat
43%14g
0.45 gvs14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15.6%0.25g
Omega 3
664%10.6g
0.25 gvs10.6 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.14%0.19g
Omega 6
788%134g
0.19 gvs134 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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20.3%26.4g
Carbohydrate
29.2%38g
26.4 gvs38 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.3%6.75g
Sugars
6.02%4.37g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.75 gvs4.37 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.72%2.7g
Fructose
0.27%0.2g
≤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]
2.7 gvs0.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.94g
Glucose
%0.2g
1.94 gvs0.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.4g
Sucrose
%3.97g
0.4 gvs3.97 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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27%10.3g
Fiber
71%27g
10.3 gvs27 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
20%11g
Protein
171%95g
11 gvs95 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

13.7%123μg
Vitamin A
0.88%7.94μg
RAE, retinol activity equivalents
123 μgvs7.94 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23.5%0.28mg
Vitamin B1
19%0.23mg
Thiamine
0.28 mgvs0.23 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35.7%0.46mg
Vitamin B2
39.7%0.52mg
Riboflavin
0.46 mgvs0.52 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16%2.54mg
Vitamin B3
11.7%1.87mg
Niacin, nicotinic acid, niacinamide
2.54 mgvs1.87 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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45.5%2.27mg
Vitamin B5
132%6.6mg
Pantothenic acid
2.27 mgvs6.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53.4%0.69mg
Vitamin B6
178%2.3mg
Pyridoxine
0.69 mgvs2.3 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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62.5%250μg
Vitamin B9
30.8%123μg
Folates and Folic Acid
250 μgvs123 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 .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
393%354mg
Vitamin C
7.5%6.75mg
Ascorbic acid
354 mgvs6.75 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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20.6%3.1mg
Vitamin E
55%8.26mg
Tocopherols and Tocotrienols
3.1 mgvs8.26 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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336%403μg
Vitamin K
8.93%10.7μg
Phytomenadione or phylloquinone
403 μgvs10.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

18.7%187mg
Calcium
24.2%242mg
187 mgvs242 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21.6%0.19mg
Copper
600%5.4mg
0.19 mgvs5.4 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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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 .

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36.2%2.9mg
Iron
155%12.4mg
2.9 mgvs12.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%83.3mg
Magnesium
190%798mg
83.3 mgvs798 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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36.2%0.83mg
Manganese
672%15.5mg
0.83 mgvs15.5 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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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37.4%262mg
Phosphorus
291%2036mg
262 mgvs2036 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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37%1254mg
Potassium
61%2076mg
1254 mgvs2076 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18%9.92μg
Selenium
123%67.5μg
9.92 μgvs67.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
8.73%131mg
Sodium
0.53%7.94mg
131 mgvs7.94 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.8%1.63mg
Zinc
122%13.4mg
1.63 mgvs13.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.58%354g
Water
0.49%18g
354 gvs18 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Broccoli vs Black Walnuts:
Comparing minerals per 14 ounces for Broccoli vs Black Walnuts:
Comparison of macro-nutrients per 14 ounces:



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