Nutrient Comparison: Black Walnuts VS Broccoli Raab per 14 oz
Compare the macro and micronutrient content in 14 oz of Black Walnuts versus 14 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Black Walnuts vs Broccoli Raab:
- 14 ounces of Black Walnuts have 5.2 times more Vitamin B5, 3.4 times more Vitamin B6 and 1.3 times more Vitamin E than Broccoli Raab.
- While 14 oz of Raw Broccoli Raab contain 65.5 times more Vitamin A, 2.8 times more Vitamin B1, 2.6 times more Vitamin B3, 2.7 times more Vitamin B9, 11.9 times more Vitamin C and 83 times more Vitamin K than Dried Black Walnuts.
- Both Black Walnuts and Broccoli Raab provide similar amounts of Vitamin B2 per 14 ounces.
- 14 ounces of Black Walnuts have insufficient amounts of Vitamin A and Vitamin C
- Both Dried Black Walnuts as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Black Walnuts vs Broccoli Raab:
- 14 ounces of Black Walnuts have 32.4 times more Copper, 1.5 times more Iron, 9.1 times more Magnesium, 9.9 times more Manganese, 7 times more Phosphorus, 2.7 times more Potassium, 17 times more Selenium and 4.4 times more Zinc than Broccoli Raab.
- While 14 oz of Raw Broccoli Raab contain 1.8 times more Calcium, 16.5 times more Sodium and 20.3 times more Water than Dried Black Walnuts.
- 14 ounces of Broccoli Raab lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Black Walnuts have 28.1 times more Energy, 121.1 times more Fat, 42 times more Saturated Fat, 14.2 times more Omega 3, 1164.1 times more Omega 6, 3.4 times more Carbohydrate, 2.5 times more Fiber and 7.6 times more Protein than Broccoli Raab.
- 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6