Comparing Nutrients in 300 calories Frozen Chopped Broccoli VS Glazed Walnuts

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Glazed Walnuts: 60g

Glazed Walnuts have 19.2 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 Glazed Walnuts?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Frozen Chopped Broccoli	Glazed Walnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	NA	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	NA	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	22% 28.6g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	26.6% 19.3g	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	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	% 8.65g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	91% 34.6g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	58% 32.4g	8.87% 4.97g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	723% 651mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	94% 14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Glazed Walnuts	Recommended Dietary Allowance
Calcium	64.6% 646mg	4.26% 42.6mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	NA	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	9.68% 0.77mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	NA	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	72% 2446mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	NA	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	NA	11mg per day for Men 19-50 years
Water	28.5% 1055g	0.1% 3.77g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has more Vitamin C than Glazed Walnuts.

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

• Frozen Chopped Broccoli, Unprepared has 15.2 times more Calcium, 12.1 times more Iron, 17.6 times more Potassium and 280.1 times more Water than Glazed Walnuts.
• Both Frozen Chopped Broccoli, Unprepared and Glazed Walnuts have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Chopped Broccoli, Unprepared has 1.9 times more Carbohydrate, 16 times more Fiber and 6.5 times more Protein than Glazed Walnuts.
• While Glazed Walnuts contain 6.4 times more Fat and 4.2 times more Saturated Fat than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Glazed Walnuts have similar amounts of Energy and Sugars per 300 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.