Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Walnuts	9%	84%	7%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Walnuts	Recommended Dietary Allowance
Energy	4.38% 127kcal	102% 2966kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	305% 296g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	87% 27.8g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2574% 41g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	1016% 173g	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	48% 62g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	16.3% 12g	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	0.56% 0.41g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	36% 13.6g	80% 30.4g	38g per day for Men 19-50 years
Protein	25% 14g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Walnuts	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	51.7% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	187% 2.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	262% 78.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34% 136μg	111% 445μg	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	6.55% 5.9mg	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	21% 3.18mg	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

	Boiled Spears Frozen Broccoli	Walnuts	Recommended Dietary Allowance
Calcium	23% 231mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	799% 7.2mg	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	165% 13mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	171% 717mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	673% 15.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	212% 95μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	224% 1569mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	40.4% 22.2μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	127% 14mg	11mg per day for Men 19-50 years
Water	11% 411g	0.5% 18.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Walnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Spears Frozen Broccoli versus 1 lb of Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Spears Frozen Broccoli vs Walnuts:

• 1 pound of Boiled Spears Frozen Broccoli has 51 times more Vitamin A, 30.8 times more Vitamin C, 1.9 times more Vitamin E and 32.6 times more Vitamin K than Walnuts.
• While 1 lb of English Walnuts contains 6.2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.5 times more Vitamin B3, 2.1 times more Vitamin B5, 4.1 times more Vitamin B6 and 3.3 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as English Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Spears Frozen Broccoli vs Walnuts:

• 1 pound of Boiled Spears Frozen Broccoli has 22.3 times more Water than Walnuts.
• While 1 lb of English Walnuts contains 1.9 times more Calcium, 36.9 times more Copper, 4.8 times more Iron, 7.9 times more Magnesium, 10.5 times more Manganese, 6.3 times more Phosphorus, 2.5 times more Potassium, 2.6 times more Selenium and 10.3 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 1 pound:

• 1 lb of English Walnuts contains 23.4 times more Energy, 592.8 times more Fat, 340.3 times more Saturated Fat, 216.2 times more Omega 3, 2930.2 times more Omega 6, 2.6 times more Carbohydrate, 1.8 times more Sugars, 2.2 times more Fiber and 4.9 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6