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

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	222% 6430kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	626% 607g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	167% 53.6g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	5308% 85g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	2099% 357g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 179g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	49.2% 35.7g	18.6% 13.5g	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	11.4% 8.3g	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	NA	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	187% 71g	79% 30g	38g per day for Men 19-50 years
Protein	255% 143g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	434% 5.2mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	405% 5.26mg	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	228% 910μg	168% 670μg	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	15.6% 14mg	627% 564mg	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	60% 9mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	71% 710mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	1652% 15mg	42.2% 0.38mg	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	321% 25.7mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	NA	128% 2.94mg	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	470% 3290mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	135% 4590mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	429% 6430mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	271% 30mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	1.2% 44g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Frozen Chopped Broccoli per 1 kg

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

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

• 1 kilogram of Dry Roasted Walnuts with Salt has 9.8 times more Vitamin B1, 3.1 times more Vitamin B2, 4.7 times more Vitamin B3, 4 times more Vitamin B6 and 1.4 times more Vitamin B9 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A, 40.3 times more Vitamin C, 1.4 times more Vitamin E and 24.6 times more Vitamin K than Dry Roasted Walnuts with Salt.
• 1 kilogram of Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Dry Roasted Walnuts with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Dry Roasted Walnuts with Salt has 1.3 times more Calcium, 39.1 times more Copper, 3.2 times more Iron, 8.4 times more Magnesium, 6.6 times more Phosphorus, 2.2 times more Potassium, 1.8 times more Selenium, 26.8 times more Sodium and 6.2 times more Zinc than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 20.8 times more Water than Dry Roasted Walnuts with Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Roasted Walnuts with Salt has 24.7 times more Energy, 209.3 times more Fat, 121.8 times more Saturated Fat, 80.9 times more Omega 3, 1151.2 times more Omega 6, 3.7 times more Carbohydrate, 2.6 times more Sugars, 2.4 times more Fiber and 5.1 times more Protein than Frozen Chopped Broccoli.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6