Comparing Nutrients in 1 kilogram Broccoli VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Broccoli	Black Walnuts	Recommended Dietary Allowance
Energy	11.7% 340kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	612% 593g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	109% 35g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	1673% 26.8g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1986% 338g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	73.7% 96g	130g per day for Men 19-50 years
Sugars	23.4% 17g	15% 11g	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	9.38% 6.8g	0.69% 0.5g	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	% 4.9g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 1g	% 10g	g per day for Men 19-50 years
Fiber	68.4% 26g	179% 68g	38g per day for Men 19-50 years
Protein	50.4% 28g	430% 241g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Black Walnuts	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	332% 16.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	448% 5.83mg	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	158% 630μg	77.5% 310μg	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	991% 892mg	19% 17mg	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	52% 7.8mg	139% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Black Walnuts	Recommended Dietary Allowance
Calcium	47% 470mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	1511% 13.6mg	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	91% 7.3mg	390% 31mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	479% 2010mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	1694% 39mg	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	94% 660mg	733% 5130mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	154% 5230mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	309% 170μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	306% 33.7mg	11mg per day for Men 19-50 years
Water	24% 893g	1.23% 45.6g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 15.5 times more Vitamin A, 1.2 times more Vitamin B1, 1.4 times more Vitamin B3, 2 times more Vitamin B9, 52.5 times more Vitamin C and 37.6 times more Vitamin K than Dried Black Walnuts.
• While Dried Black Walnuts contain 2.9 times more Vitamin B5, 3.3 times more Vitamin B6 and 2.7 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Dried Black Walnuts have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Broccoli as well as Dried Black Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Black Walnuts:

• Raw Broccoli has 16.5 times more Sodium and 19.6 times more Water than Dried Black Walnuts.
• While Dried Black Walnuts contain 1.3 times more Calcium, 27.8 times more Copper, 4.3 times more Iron, 9.6 times more Magnesium, 18.6 times more Manganese, 7.8 times more Phosphorus, 1.7 times more Potassium, 6.8 times more Selenium and 8.2 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 1.5 times more Sugars than Dried Black Walnuts.
• While Dried Black Walnuts contain 18.2 times more Energy, 160.4 times more Fat, 30.6 times more Saturated Fat, 42.5 times more Omega 3, 689 times more Omega 6, 1.4 times more Carbohydrate, 2.6 times more Fiber and 8.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.