Comparing Nutrients in 1 kilogram Walnuts VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Walnuts	Boiled Broccoli	Recommended Dietary Allowance
Energy	226% 6540kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	672% 652g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	191% 61.3g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	5675% 91g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2241% 381g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	36% 26g	19% 14g	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	1.24% 0.9g	10.2% 7.4g	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	% 0.8g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 24.3g	% 0.8g	g per day for Men 19-50 years
Fiber	176% 67g	87% 33g	38g per day for Men 19-50 years
Protein	272% 152g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	284% 3.4mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	413% 5.37mg	154% 2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	577% 173μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	245% 980μg	270% 1080μg	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	14.4% 13mg	721% 649mg	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	46.7% 7mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Boiled Broccoli	Recommended Dietary Allowance
Calcium	98% 980mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	1762% 16mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	364% 29mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	1484% 34mg	84.3% 1.94mg	2.3mg per day for Men 19-50 years
Molybdenum	467% 210μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	494% 3460mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	24% 893g	3700g per day for Men 19-50 years

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

• English Walnuts have 5.4 times more Vitamin B1, 1.2 times more Vitamin B2, 2 times more Vitamin B3 and 2.7 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 77 times more Vitamin A, 49.9 times more Vitamin C, 2.1 times more Vitamin E and 52.3 times more Vitamin K than English Walnuts.
• Both English Walnuts and Boiled and Drained Broccoli have similar amounts of Vitamin B5 and Vitamin B9 per 1 kg.
• Both English Walnuts as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Walnuts vs Boiled Broccoli:

• English Walnuts have 2.5 times more Calcium, 26 times more Copper, 4.3 times more Iron, 7.5 times more Magnesium, 17.6 times more Manganese, 5.2 times more Phosphorus, 1.5 times more Potassium, 3.1 times more Selenium and 6.9 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 20.5 times more Sodium and 21.9 times more Water than English Walnuts.

Comparison of macro-nutrients per 1 kilogram:

• English Walnuts have 18.7 times more Energy, 159 times more Fat, 77.5 times more Saturated Fat, 76.3 times more Omega 3, 746.9 times more Omega 6, 1.9 times more Carbohydrate, 1.9 times more Sugars, 2 times more Fiber and 6.4 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 8.2 times more Fructose than English Walnuts.
• Both English Walnuts as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.