Comparing Nutrients in 1 kilogram Black Walnuts VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Black Walnuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	213% 6190kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	612% 593g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	109% 35g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1673% 26.8g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1986% 338g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	41% 53.5g	130g per day for Men 19-50 years
Sugars	15% 11g	20.3% 14.7g	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	0.69% 0.5g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 10g	NA	g per day for Men 19-50 years
Fiber	179% 68g	79% 30g	38g per day for Men 19-50 years
Protein	430% 241g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.5% 0.57mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	332% 16.6mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	448% 5.83mg	100% 1.3mg	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	77.5% 310μg	140% 560μg	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	19% 17mg	446% 401mg	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	139% 21mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	61% 610mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	1511% 13.6mg	37.8% 0.34mg	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	390% 31mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	479% 2010mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	1694% 39mg	97% 2.23mg	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	733% 5130mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	154% 5230mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	309% 170μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	306% 33.7mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	1.23% 45.6g	24.5% 907g	3700g per day for Men 19-50 years

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

• Dried Black Walnuts have 1.6 times more Vitamin B2, 6.1 times more Vitamin B5, 4.5 times more Vitamin B6 and 1.6 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 25.5 times more Vitamin A, 1.8 times more Vitamin B9, 23.6 times more Vitamin C and 32.6 times more Vitamin K than Dried Black Walnuts.
• Both Dried Black Walnuts and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Dried Black Walnuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Black Walnuts vs Cooked Chopped Frozen Broccoli:

• Dried Black Walnuts have 1.8 times more Calcium, 40 times more Copper, 5.1 times more Iron, 15.5 times more Magnesium, 17.5 times more Manganese, 10.5 times more Phosphorus, 3.7 times more Potassium, 24.3 times more Selenium and 12 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 19.9 times more Water than Dried Black Walnuts.

Comparison of macro-nutrients per 1 kilogram:

• Dried Black Walnuts have 22.1 times more Energy, 494.4 times more Fat, 193.5 times more Saturated Fat, 63.7 times more Omega 3, 2596.9 times more Omega 6, 1.8 times more Carbohydrate, 2.3 times more Fiber and 7.8 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.3 times more Sugars than Dried Black Walnuts.
• Both Dried Black Walnuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.