Comparing Nutrients in 1 pound Glazed Walnuts VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Glazed Walnuts	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	78.2% 2268kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	167% 162g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	50.6% 16g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	NA	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	11% 14g	130g per day for Men 19-50 years
Sugars	201% 146g	3.88% 2.8g	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	1.5% 1.1g	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	NA	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	43% 16.3g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	67% 37.6g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	32.2% 322mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	NA	37.8% 0.34mg	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	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	NA	29% 122mg	420mg per day for Men 19-50 years
Manganese	NA	75% 1.72mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	NA	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	135% 2023mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	NA	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.77% 28.5g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Glazed Walnuts VS Cooked Broccoli Raab per 1 lb

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

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

• 1 lb of Cooked Broccoli Raab 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 Cooked Broccoli Raab:

• 1 pound of Glazed Walnuts has 8 times more Sodium than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 1.7 times more Calcium, 1.5 times more Potassium and 14.6 times more Water than Glazed Walnuts.
• Both Glazed Walnuts and Cooked Broccoli Raab contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Glazed Walnuts has 20 times more Energy, 68.7 times more Fat, 40.1 times more Saturated Fat, 15.3 times more Carbohydrate, 51.8 times more Sugars, 1.3 times more Fiber and 2.2 times more Protein than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy