Comparing Nutrients in 1 pound Glazed Walnuts VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Broccoli	27%	8%	65%

Macro Nutrients

	Glazed Walnuts	Broccoli	Recommended Dietary Allowance
Energy	78.2% 2268kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	167% 162g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	50.6% 16g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	NA	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	NA	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	166% 216g	23% 30g	130g per day for Men 19-50 years
Sugars	201% 146g	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	NA	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	NA	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	43% 16.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	67% 37.6g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Glazed Walnuts	Broccoli	Recommended Dietary Allowance
Calcium	32.2% 322mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	NA	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	73% 5.85mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	NA	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	NA	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	135% 2023mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	NA	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.77% 28.5g	11% 405g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains more Vitamin C than Glazed Walnuts.

Comparing minerals per 1 pound for Glazed Walnuts vs Broccoli:

• Glazed Walnuts have 1.5 times more Calcium, 1.8 times more Iron and 13.5 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Potassium and 14.2 times more Water than Glazed Walnuts.

Comparison of macro-nutrients per 1 pound:

• Glazed Walnuts have 14.7 times more Energy, 96.5 times more Fat, 31.3 times more Saturated Fat, 7.2 times more Carbohydrate, 18.9 times more Sugars, 1.4 times more Fiber and 2.9 times more Protein than Raw Broccoli.
• Both Glazed Walnuts as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.