Comparing Nutrients in 14 ounces Black Walnuts VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Black Walnuts	Boiled Broccoli	Recommended Dietary Allowance
Energy	84.7% 2457kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	243% 235g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	43% 14g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	664% 10.6g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	788% 134g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	22% 28.5g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	7.6% 5.5g	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	0.27% 0.2g	4.05% 2.94g	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	% 0.2g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 0.32g	g per day for Men 19-50 years
Fiber	71% 27g	34.5% 13g	38g per day for Men 19-50 years
Protein	171% 95g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.8% 123μg	107% 429μg	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	7.5% 6.75mg	286% 258mg	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	55% 8.26mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Boiled Broccoli	Recommended Dietary Allowance
Calcium	24.2% 242mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	600% 5.4mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	155% 12.4mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	190% 798mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	672% 15.5mg	33.5% 0.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	291% 2036mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	61% 2076mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	123% 67.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.49% 18g	9.57% 354g	3700g per day for Men 19-50 years

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

• Dried Black Walnuts have 2.7 times more Vitamin B5, 2.9 times more Vitamin B6 and 1.4 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 38.5 times more Vitamin A, 3.5 times more Vitamin B9, 38.2 times more Vitamin C and 52.3 times more Vitamin K than Dried Black Walnuts.
• Both Dried Black Walnuts and Boiled and Drained Broccoli have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 14 oz.
• Both Dried Black Walnuts as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Black Walnuts vs Boiled Broccoli:

• Dried Black Walnuts have 1.5 times more Calcium, 22.3 times more Copper, 4.7 times more Iron, 9.6 times more Magnesium, 20.1 times more Manganese, 7.7 times more Phosphorus, 1.8 times more Potassium, 10.6 times more Selenium and 7.5 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 20.5 times more Sodium and 19.6 times more Water than Dried Black Walnuts.

Comparison of macro-nutrients per 14 ounces:

• Dried Black Walnuts have 17.7 times more Energy, 144.7 times more Fat, 44.1 times more Saturated Fat, 22.5 times more Omega 3, 662 times more Omega 6, 1.3 times more Carbohydrate, 2.1 times more Fiber and 10.1 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Sugars and 14.8 times more Fructose than Dried Black Walnuts.
• Both Dried Black Walnuts as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.