Comparing Nutrients in 14 ounces Walnuts VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Walnuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	89.5% 2596kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	267% 259g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	2252% 36g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	889% 151g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	14.6% 19g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	7.4% 5.36g	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	0.49% 0.36g	4.54% 3.3g	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	% 0.32g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 9.64g	NA	g per day for Men 19-50 years
Fiber	70% 26.6g	31.3% 12g	38g per day for Men 19-50 years
Protein	108% 60.4g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.35mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	229% 68.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	97% 389μg	66.5% 266μg	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	5.73% 5.16mg	249% 224mg	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	18.5% 2.78mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	39% 389mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	699% 6.3mg	16.8% 0.15mg	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	144% 11.5mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	149% 627mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	589% 13.5mg	50.7% 1.17mg	2.3mg per day for Men 19-50 years
Molybdenum	185% 83.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	196% 1373mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	51.5% 1750mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	111% 12.3mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.44% 16g	9.8% 363g	3700g per day for Men 19-50 years

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

• English Walnuts have 6.4 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B3, 2 times more Vitamin B5, 4.1 times more Vitamin B6 and 1.5 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A, 43.4 times more Vitamin C, 1.7 times more Vitamin E and 30 times more Vitamin K than English Walnuts.
• Both English Walnuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Walnuts vs Frozen Chopped Broccoli:

• English Walnuts have 1.8 times more Calcium, 41.7 times more Copper, 3.6 times more Iron, 8.8 times more Magnesium, 11.6 times more Manganese, 6.9 times more Phosphorus, 2.1 times more Potassium, 1.8 times more Selenium and 6.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 12 times more Sodium and 22.5 times more Water than English Walnuts.

Comparison of macro-nutrients per 14 ounces:

• English Walnuts have 25.2 times more Energy, 224.9 times more Fat, 139.2 times more Saturated Fat, 86.5 times more Omega 3, 1228.8 times more Omega 6, 2.9 times more Carbohydrate, 1.9 times more Sugars, 2.2 times more Fiber and 5.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 9.2 times more Fructose than English Walnuts.
• Both English Walnuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.