Comparing Nutrients in 14 ounces Broccoli VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Walnuts	9%	84%	7%

Macro Nutrients

	Broccoli	Walnuts	Recommended Dietary Allowance
Energy	4.65% 135kcal	89.5% 2596kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	267% 259g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	76% 24.3g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	2252% 36g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	889% 151g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	42% 54.4g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 9.64g	g per day for Men 19-50 years
Fiber	27% 10.3g	70% 26.6g	38g per day for Men 19-50 years
Protein	20% 11g	108% 60.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Walnuts	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	113% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Walnuts	Recommended Dietary Allowance
Calcium	18.7% 187mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	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	36.2% 2.9mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	149% 627mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	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	37.4% 262mg	196% 1373mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	51.5% 1750mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	35.4% 19.4μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	111% 12.3mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.44% 16g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 31 times more Vitamin A, 68.6 times more Vitamin C and 37.6 times more Vitamin K than English Walnuts.
• While English Walnuts contain 4.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 3.1 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and English Walnuts have similar amounts of Vitamin B5 and Vitamin E per 14 oz.
• Both Raw Broccoli as well as English Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Walnuts:

• Raw Broccoli has 16.5 times more Sodium and 21.9 times more Water than English Walnuts.
• While English Walnuts contain 2.1 times more Calcium, 32.4 times more Copper, 4 times more Iron, 7.5 times more Magnesium, 16.3 times more Manganese, 5.2 times more Phosphorus, 1.4 times more Potassium, 2 times more Selenium and 7.5 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

• English Walnuts contain 19.2 times more Energy, 176.2 times more Fat, 53.7 times more Saturated Fat, 144.1 times more Omega 3, 777.4 times more Omega 6, 2.1 times more Carbohydrate, 1.5 times more Sugars, 2.6 times more Fiber and 5.4 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as English Walnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.