Comparing Nutrients in 1 pound Black Walnuts VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Black Walnuts	Boiled Broccoli	Recommended Dietary Allowance
Energy	97% 2808kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	277% 269g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	49.4% 15.8g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	759% 12g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	901% 153g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	25% 32.6g	130g per day for Men 19-50 years
Sugars	6.9% 5g	8.7% 6.3g	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	0.31% 0.23g	4.63% 3.36g	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	% 0.23g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 4.54g	% 0.36g	g per day for Men 19-50 years
Fiber	81% 31g	39.4% 15g	38g per day for Men 19-50 years
Protein	195% 109g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	151% 7.53mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	69.8% 0.91mg	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	35% 141μg	122% 490μg	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	8.57% 7.7mg	327% 294mg	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	63% 9.43mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Boiled Broccoli	Recommended Dietary Allowance
Calcium	27.7% 277mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	685% 6.17mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	177% 14mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	217% 912mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	768% 17.7mg	38.3% 0.88mg	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	332% 2327mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	69.8% 2372mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	139% 15.3mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.56% 20.7g	11% 405g	3700g per day for Men 19-50 years

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

• Dried Black Walnuts have 2.7 times more Vitamin B5, 2.9 times more Vitamin B6 and 1.4 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 38.5 times more Vitamin A, 3.5 times more Vitamin B9, 38.2 times more Vitamin C and 52.3 times more Vitamin K than Dried Black Walnuts.
• Both Dried Black Walnuts and Boiled and Drained Broccoli have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 1 lb.
• Both Dried Black Walnuts as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Black Walnuts vs Boiled Broccoli:

• Dried Black Walnuts have 1.5 times more Calcium, 22.3 times more Copper, 4.7 times more Iron, 9.6 times more Magnesium, 20.1 times more Manganese, 7.7 times more Phosphorus, 1.8 times more Potassium, 10.6 times more Selenium and 7.5 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 20.5 times more Sodium and 19.6 times more Water than Dried Black Walnuts.

Comparison of macro-nutrients per 1 pound:

• Dried Black Walnuts have 17.7 times more Energy, 144.7 times more Fat, 44.1 times more Saturated Fat, 22.5 times more Omega 3, 662 times more Omega 6, 1.3 times more Carbohydrate, 2.1 times more Fiber and 10.1 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Sugars and 14.8 times more Fructose than Dried Black Walnuts.
• Both Dried Black Walnuts as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.