Comparing Nutrients in 1 pound Glazed Walnuts VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Glazed Walnuts	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	78.2% 2268kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	167% 162g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	50.6% 16g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	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	166% 216g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	201% 146g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	36% 13.6g	38g per day for Men 19-50 years
Protein	67% 37.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	45.4% 0.59mg	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	NA	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	202% 182mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	32.2% 322mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	NA	21.7% 0.2mg	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	73% 5.85mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	NA	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	NA	64% 1.47mg	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	NA	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	NA	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	135% 2023mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	NA	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.77% 28.5g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Glazed Walnuts VS Boiled Spears Frozen Broccoli per 1 lb

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

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

• 1 lb of Boiled and Drained Spears Frozen Broccoli contains more Vitamin C than Glazed Walnuts.
• 1 pound of Glazed Walnuts have insufficient amounts of Vitamin C

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

• 1 pound of Glazed Walnuts has 1.4 times more Calcium, 2.1 times more Iron, 1.3 times more Potassium and 18.6 times more Sodium than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 14.4 times more Water than Glazed Walnuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Glazed Walnuts has 17.9 times more Energy, 324.6 times more Fat, 198.4 times more Saturated Fat, 8.9 times more Carbohydrate, 21.9 times more Sugars and 2.7 times more Protein than Boiled Spears Frozen Broccoli.
• Both Glazed Walnuts and Boiled Spears Frozen Broccoli offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy