Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Walnuts	9%	84%	7%

Macro Nutrients

	Frozen Broccoli Spears	Walnuts	Recommended Dietary Allowance
Energy	10% 290kcal	226% 6540kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	672% 652g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	191% 61.3g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	5675% 91g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	2241% 381g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	105% 137g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	36% 26g	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	1.24% 0.9g	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	% 0.8g	g per day for Men 19-50 years
Sucrose	NA	% 24.3g	g per day for Men 19-50 years
Fiber	79% 30g	176% 67g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	272% 152g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Walnuts	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	284% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	413% 5.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	577% 173μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	235% 940μg	245% 980μg	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	759% 683mg	14.4% 13mg	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	90% 13.5mg	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Walnuts	Recommended Dietary Allowance
Calcium	41% 410mg	98% 980mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	1762% 16mg	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	90% 7.2mg	364% 29mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	376% 1580mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	1484% 34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	467% 210μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	84.3% 590mg	494% 3460mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	130% 4410mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	89% 49μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	281% 31mg	11mg per day for Men 19-50 years
Water	24.5% 906g	1.1% 40.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Walnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Walnuts:

• 1 kilogram of Frozen Broccoli Spears has 57 times more Vitamin A, 52.5 times more Vitamin C, 1.9 times more Vitamin E and 37.6 times more Vitamin K than Walnuts.
• While 1 kg of English Walnuts contains 4.7 times more Vitamin B1, 1.3 times more Vitamin B2, 2.4 times more Vitamin B3, 2.4 times more Vitamin B5 and 3.1 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Walnuts provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as English Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Walnuts:

• 1 kilogram of Frozen Broccoli Spears has 22.2 times more Water than Walnuts.
• While 1 kg of English Walnuts contains 2.4 times more Calcium, 44.1 times more Copper, 4 times more Iron, 9.9 times more Magnesium, 13.3 times more Manganese, 5.9 times more Phosphorus, 1.8 times more Potassium, 2.6 times more Selenium and 9.1 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of English Walnuts contains 22.6 times more Energy, 191.8 times more Fat, 117.8 times more Saturated Fat, 72.6 times more Omega 3, 1029.5 times more Omega 6, 2.6 times more Carbohydrate, 1.8 times more Sugars, 2.2 times more Fiber and 5 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6