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

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Black Walnuts	Recommended Dietary Allowance
Energy	4.38% 127kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	277% 269g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	49.4% 15.8g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	759% 12g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	901% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	6.9% 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	0.31% 0.23g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 4.54g	g per day for Men 19-50 years
Fiber	36% 13.6g	81% 31g	38g per day for Men 19-50 years
Protein	25% 14g	195% 109g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Black Walnuts	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	151% 7.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	203% 2.64mg	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	63.5% 254μg	35% 141μg	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	202% 182mg	8.57% 7.7mg	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	40% 6mg	63% 9.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Black Walnuts	Recommended Dietary Allowance
Calcium	15% 150mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	685% 6.17mg	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	34.6% 2.77mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	217% 912mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	768% 17.7mg	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	31.8% 222mg	332% 2327mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	69.8% 2372mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	11% 411g	0.56% 20.7g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Broccoli has 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.
• While Dried Black Walnuts contain 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.
• Both Boiled Chopped Frozen Broccoli and Dried Black Walnuts have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.
• Both Boiled Chopped Frozen Broccoli as well as Dried Black Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled Chopped Frozen Broccoli has 19.9 times more Water than Dried Black Walnuts.
• While Dried Black Walnuts contain 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.

Comparison of macro-nutrients per 1 pound:

• Boiled Chopped Frozen Broccoli has 1.3 times more Sugars than Dried Black Walnuts.
• While Dried Black Walnuts contain 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.
• Both Boiled Chopped Frozen Broccoli as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.