Comparing Nutrients in 14 ounces Dry Roasted Walnuts with Salt VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Boiled Broccoli	Recommended Dietary Allowance
Energy	88% 2552kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	248% 241g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	66.4% 21.3g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	2107% 33.7g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	833% 142g	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	54.5% 71g	22% 28.5g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	NA	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	NA	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	74% 28g	34.5% 13g	38g per day for Men 19-50 years
Protein	101% 56.7g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	172% 2.07mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.2mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	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	90% 361μg	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	6.17% 5.56mg	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	24% 3.57mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	28% 282mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	656% 5.9mg	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	128% 10.2mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	NA	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	187% 1306mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	53.6% 1822mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	170% 2552mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dry Roasted Walnuts with Salt vs Boiled Broccoli:

• Dry Roasted Walnuts with Salt have 8.3 times more Vitamin B1, 2.4 times more Vitamin B2, 4 times more Vitamin B3 and 2.6 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 77 times more Vitamin A, 46.4 times more Vitamin C, 1.6 times more Vitamin E and 42.8 times more Vitamin K than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Boiled and Drained Broccoli have similar amounts of Vitamin B9 per 14 oz.
• Both Dry Roasted Walnuts with Salt 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 Dry Roasted Walnuts with Salt vs Boiled Broccoli:

• Dry Roasted Walnuts with Salt have 1.8 times more Calcium, 24.4 times more Copper, 3.8 times more Iron, 7.2 times more Magnesium, 4.9 times more Phosphorus, 1.6 times more Potassium, 3.1 times more Selenium, 15.7 times more Sodium and 6.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 20.3 times more Water than Dry Roasted Walnuts with Salt.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Walnuts with Salt have 18.4 times more Energy, 148.1 times more Fat, 67.8 times more Saturated Fat, 71.4 times more Omega 3, 699.8 times more Omega 6, 2.5 times more Carbohydrate, 2.6 times more Sugars, 2.2 times more Fiber and 6 times more Protein than Boiled and Drained Broccoli.
• Both Dry Roasted Walnuts with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.