Comparing Nutrients in 1 pound Walnuts VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Broccoli	27%	8%	65%

Macro Nutrients

	Walnuts	Broccoli	Recommended Dietary Allowance
Energy	102% 2966kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	305% 296g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	87% 27.8g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	2574% 41g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1016% 173g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	23% 30g	130g per day for Men 19-50 years
Sugars	16.3% 12g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	% 11g	% 0.45g	g per day for Men 19-50 years
Fiber	80% 30.4g	31% 11.8g	38g per day for Men 19-50 years
Protein	123% 69g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Broccoli	Recommended Dietary Allowance
Calcium	44.5% 445mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	799% 7.2mg	24.7% 0.22mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	171% 717mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	673% 15.5mg	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	11% 405g	3700g per day for Men 19-50 years

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

• English Walnuts have 4.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 3.1 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, 68.6 times more Vitamin C and 37.6 times more Vitamin K than English Walnuts.
• Both English Walnuts and Raw Broccoli have similar amounts of Vitamin B5 and Vitamin E per 1 lb.
• Both English Walnuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Walnuts vs Broccoli:

• English Walnuts have 2.1 times more Calcium, 32.4 times more Copper, 4 times more Iron, 7.5 times more Magnesium, 16.3 times more Manganese, 5.2 times more Phosphorus, 1.4 times more Potassium, 2 times more Selenium and 7.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 16.5 times more Sodium and 21.9 times more Water than English Walnuts.

Comparison of macro-nutrients per 1 pound:

• English Walnuts have 19.2 times more Energy, 176.2 times more Fat, 53.7 times more Saturated Fat, 144.1 times more Omega 3, 777.4 times more Omega 6, 2.1 times more Carbohydrate, 1.5 times more Sugars, 2.6 times more Fiber and 5.4 times more Protein than Raw Broccoli.
• Both English Walnuts as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.