Comparing Nutrients in 1 pound Boiled Broccoli VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Boiled Broccoli	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	5.47% 159kcal	101% 2917kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	284% 275g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	76% 24.3g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	2408% 38.5g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	952% 162g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	62.3% 81g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	22.3% 16g	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	39% 349μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	197% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	184% 2.4mg	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	122% 490μg	103% 413μg	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	327% 294mg	7.06% 6.35mg	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	44% 6.58mg	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	18% 181mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	749% 6.74mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	163% 685mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	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	43.4% 304mg	213% 1492mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	194% 2917mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	11% 405g	0.54% 20g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 77 times more Vitamin A, 46.4 times more Vitamin C, 1.6 times more Vitamin E and 42.8 times more Vitamin K than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 8.3 times more Vitamin B1, 2.4 times more Vitamin B2, 4 times more Vitamin B3 and 2.6 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dry Roasted Walnuts with Salt have similar amounts of Vitamin B9 per 1 lb.
• Both Boiled and Drained Broccoli as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Broccoli has 20.3 times more Water than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 1.8 times more Calcium, 24.4 times more Copper, 3.8 times more Iron, 7.2 times more Magnesium, 4.9 times more Phosphorus, 1.6 times more Potassium, 3.1 times more Selenium, 15.7 times more Sodium and 6.6 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Walnuts with Salt contain 18.4 times more Energy, 148.1 times more Fat, 67.8 times more Saturated Fat, 71.4 times more Omega 3, 699.8 times more Omega 6, 2.5 times more Carbohydrate, 2.6 times more Sugars, 2.2 times more Fiber and 6 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.