Comparing Nutrients in 1 pound Walnuts VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Walnuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	102% 2966kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	305% 296g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	87% 27.8g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	2574% 41g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1016% 173g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	16.3% 12g	9.2% 6.67g	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	0.56% 0.41g	NA	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	80% 30.4g	36% 13.6g	38g per day for Men 19-50 years
Protein	123% 69g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	262% 78.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	111% 445μg	63.5% 254μg	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	6.55% 5.9mg	202% 182mg	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	21% 3.18mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	44.5% 445mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	799% 7.2mg	17% 0.15mg	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	165% 13mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	171% 717mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	673% 15.5mg	44% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	212% 95μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	224% 1569mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	11% 411g	3700g per day for Men 19-50 years

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

• English Walnuts have 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 1.8 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 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 English Walnuts.
• Both English Walnuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• English Walnuts have 3 times more Calcium, 46.6 times more Copper, 4.8 times more Iron, 12.2 times more Magnesium, 15.3 times more Manganese, 7.1 times more Phosphorus, 3.1 times more Potassium, 7 times more Selenium and 11 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 22.3 times more Water than English Walnuts.

Comparison of macro-nutrients per 1 pound:

• English Walnuts have 23.4 times more Energy, 543.4 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 Chopped Frozen Broccoli.
• Both English Walnuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.