Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Frozen Broccoli Spears	Black Walnuts	Recommended Dietary Allowance
Energy	4.54% 132kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	277% 269g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	49.4% 15.8g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	759% 12g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	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	24.8% 14g	195% 109g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Black Walnuts	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	151% 7.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	63% 9.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Black Walnuts	Recommended Dietary Allowance
Calcium	18.6% 186mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	41% 3.27mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	217% 912mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	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	38.2% 268mg	332% 2327mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	69.8% 2372mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	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

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

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

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

• 1 pound of Frozen Broccoli Spears has 28.5 times more Vitamin A, 1.3 times more Vitamin B1, 3 times more Vitamin B9, 40.2 times more Vitamin C and 37.6 times more Vitamin K than Black Walnuts.
• While 1 lb of Dried Black Walnuts contains 6.9 times more Vitamin B5, 3.3 times more Vitamin B6 and 1.5 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Black Walnuts provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Black Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Dried Black Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Broccoli Spears has 19.9 times more Water than Black Walnuts.
• While 1 lb of Dried Black Walnuts contains 1.5 times more Calcium, 37.8 times more Copper, 4.3 times more Iron, 12.6 times more Magnesium, 15.2 times more Manganese, 8.7 times more Phosphorus, 2.1 times more Potassium, 8.9 times more Selenium and 9.9 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 1.3 times more Sugars than Black Walnuts.
• While 1 lb of Dried Black Walnuts contains 21.3 times more Energy, 174.5 times more Fat, 67 times more Saturated Fat, 21.4 times more Omega 3, 912.4 times more Omega 6, 1.8 times more Carbohydrate, 2.3 times more Fiber and 7.9 times more Protein than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6