Comparing Nutrients in 1 kilogram Broccoli VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Broccoli	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	11.7% 340kcal	222% 6430kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	626% 607g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	167% 53.6g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	5308% 85g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2099% 357g	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	137% 179g	130g per day for Men 19-50 years
Sugars	23.4% 17g	49.2% 35.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	187% 71g	38g per day for Men 19-50 years
Protein	50.4% 28g	255% 143g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	434% 5.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	405% 5.26mg	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	228% 910μg	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	15.6% 14mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	47% 470mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	1652% 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	91% 7.3mg	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	360% 1510mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	NA	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	470% 3290mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	135% 4590mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	429% 6430mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	271% 30mg	11mg per day for Men 19-50 years
Water	24% 893g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Dry Roasted Walnuts with Salt:

• Raw Broccoli has 31 times more Vitamin A, 63.7 times more Vitamin C and 30.8 times more Vitamin K than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 7.3 times more Vitamin B1, 2.5 times more Vitamin B2, 3.5 times more Vitamin B3, 3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Dry Roasted Walnuts with Salt have similar amounts of Vitamin E per 1 kg.
• Both Raw Broccoli as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Dry Roasted Walnuts with Salt:

• Raw Broccoli has 20.3 times more Water than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 1.5 times more Calcium, 30.3 times more Copper, 3.5 times more Iron, 7.2 times more Magnesium, 5 times more Phosphorus, 1.5 times more Potassium, 2 times more Selenium, 19.5 times more Sodium and 7.3 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Walnuts with Salt contain 18.9 times more Energy, 164.1 times more Fat, 47 times more Saturated Fat, 134.8 times more Omega 3, 728.3 times more Omega 6, 2.7 times more Carbohydrate, 2.1 times more Sugars, 2.7 times more Fiber and 5.1 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.