Comparing Nutrients in 1 pound Broccoli VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Broccoli	Black Walnuts	Recommended Dietary Allowance
Energy	5.3% 154kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	277% 269g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	49.4% 15.8g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	759% 12g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	901% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	% 0.23g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 4.54g	g per day for Men 19-50 years
Fiber	31% 11.8g	81% 31g	38g per day for Men 19-50 years
Protein	23% 12.8g	195% 109g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Black Walnuts	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	63% 9.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Black Walnuts	Recommended Dietary Allowance
Calcium	21.3% 213mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	41.4% 3.3mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	217% 912mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	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	42.8% 299mg	332% 2327mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	69.8% 2372mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	11% 405g	0.56% 20.7g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 15.5 times more Vitamin A, 1.2 times more Vitamin B1, 1.4 times more Vitamin B3, 2 times more Vitamin B9, 52.5 times more Vitamin C and 37.6 times more Vitamin K than Dried Black Walnuts.
• While Dried Black Walnuts contain 2.9 times more Vitamin B5, 3.3 times more Vitamin B6 and 2.7 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Dried Black Walnuts have similar amounts of Vitamin B2 per 1 lb.
• Both Raw 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 Broccoli vs Black Walnuts:

• Raw Broccoli has 16.5 times more Sodium and 19.6 times more Water than Dried Black Walnuts.
• While Dried Black Walnuts contain 1.3 times more Calcium, 27.8 times more Copper, 4.3 times more Iron, 9.6 times more Magnesium, 18.6 times more Manganese, 7.8 times more Phosphorus, 1.7 times more Potassium, 6.8 times more Selenium and 8.2 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 1.5 times more Sugars than Dried Black Walnuts.
• While Dried Black Walnuts contain 18.2 times more Energy, 160.4 times more Fat, 30.6 times more Saturated Fat, 42.5 times more Omega 3, 689 times more Omega 6, 1.4 times more Carbohydrate, 2.6 times more Fiber and 8.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.