Comparing Nutrients in 300 calories Frozen Chopped Broccoli VS Black Walnuts

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Black Walnuts: 48.5g

Dried Black Walnuts have 23.8 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is very high in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Black Walnuts?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Frozen Chopped Broccoli	Black Walnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	29.6% 28.8g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	5.28% 1.7g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	96% 16.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	3.57% 4.64g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	0.74% 0.53g	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	13.2% 9.58g	0.033% 0.024g	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	% 8.65g	% 0.024g	g per day for Men 19-50 years
Sucrose	NA	% 0.48g	g per day for Men 19-50 years
Fiber	91% 34.6g	8.67% 3.3g	38g per day for Men 19-50 years
Protein	58% 32.4g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Black Walnuts	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	0.11% 0.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	2.3% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	4.85% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	1.42% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	21.7% 0.28mg	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	193% 773μg	3.76% 15μg	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	723% 651mg	0.92% 0.82mg	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	94% 14mg	6.72% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Black Walnuts	Recommended Dietary Allowance
Calcium	64.6% 646mg	2.96% 29.6mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	73.2% 0.66mg	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	117% 9.35mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	82% 1.9mg	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	82.4% 577mg	35.5% 249mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	7.46% 253mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	15% 8.24μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	0.065% 0.97mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	0.06% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Chopped Broccoli vs Black Walnuts:

• Frozen Chopped Broccoli, Unprepared has 619 times more Vitamin A, 22.1 times more Vitamin B1, 17.6 times more Vitamin B2, 23.8 times more Vitamin B3, 4 times more Vitamin B5, 5.3 times more Vitamin B6, 51.5 times more Vitamin B9, 789.9 times more Vitamin C, 14 times more Vitamin E and 715.1 times more Vitamin K than Dried Black Walnuts.
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Black Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Chopped Broccoli vs Black Walnuts:

• Frozen Chopped Broccoli, Unprepared has 21.9 times more Calcium, 6.2 times more Iron, 2.1 times more Magnesium, 1.8 times more Manganese, 2.3 times more Phosphorus, 9.7 times more Potassium, 3.9 times more Selenium, 285.7 times more Sodium, 3.4 times more Zinc and 477.5 times more Water than Dried Black Walnuts.
• While Dried Black Walnuts contain 1.5 times more Copper than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 300 calories:

• Frozen Chopped Broccoli, Unprepared has 11.9 times more Carbohydrate, 29.2 times more Sugars, 395.2 times more Fructose, 10.5 times more Fiber and 2.8 times more Protein than Dried Black Walnuts.
• While Dried Black Walnuts contain 8.6 times more Fat, 3.3 times more Saturated Fat and 45.7 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Dried Black Walnuts have similar amounts of Energy and Omega 3 per 300 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.