Comparing Nutrients in 1 kilogram Walnuts VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Broccoli	27%	8%	65%

Macro Nutrients

	Walnuts	Broccoli	Recommended Dietary Allowance
Energy	226% 6540kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	672% 652g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	191% 61.3g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	5675% 91g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	2241% 381g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	51% 66.4g	130g per day for Men 19-50 years
Sugars	36% 26g	23.4% 17g	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	9.38% 6.8g	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	% 1g	g per day for Men 19-50 years
Fiber	176% 67g	68.4% 26g	38g per day for Men 19-50 years
Protein	272% 152g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	284% 3.4mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	413% 5.37mg	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Broccoli	Recommended Dietary Allowance
Calcium	98% 980mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	1762% 16mg	54.4% 0.49mg	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	364% 29mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	1484% 34mg	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	37.3% 4.1mg	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 Broccoli:

• English Walnuts have 4.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 3.1 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, 68.6 times more Vitamin C and 37.6 times more Vitamin K than English Walnuts.
• Both English Walnuts and Raw Broccoli have similar amounts of Vitamin B5 and Vitamin E per 1 kg.
• Both English Walnuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Walnuts vs Broccoli:

• English Walnuts have 2.1 times more Calcium, 32.4 times more Copper, 4 times more Iron, 7.5 times more Magnesium, 16.3 times more Manganese, 5.2 times more Phosphorus, 1.4 times more Potassium, 2 times more Selenium and 7.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 16.5 times more Sodium and 21.9 times more Water than English Walnuts.

Comparison of macro-nutrients per 1 kilogram:

• English Walnuts have 19.2 times more Energy, 176.2 times more Fat, 53.7 times more Saturated Fat, 144.1 times more Omega 3, 777.4 times more Omega 6, 2.1 times more Carbohydrate, 1.5 times more Sugars, 2.6 times more Fiber and 5.4 times more Protein than Raw Broccoli.
• Both English Walnuts as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.