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Comparing Nutrients in 300 calories BroccoliVS Black Walnuts

Weight per 300 calories

Broccoli
882g
Black Walnuts
48.5g

Dried Black Walnuts have 18.2 times more energy per unit of mass than Raw Broccoli, which is very high in comparison to other foods. Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Broccoli
27%
8%
65%
Black Walnuts
14%
80%
6%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
3.37%3.26g
Fat
29.6%28.8g
3.26 gvs28.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
3.14%1g
Saturated Fat
5.28%1.7g
1 gvs1.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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34.7%0.56g
Omega 3
81%1.3g
0.56 gvs1.3 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.54%0.43g
Omega 6
96%16.4g
0.43 gvs16.4 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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45%58.6g
Carbohydrate
3.57%4.64g
58.6 gvs4.64 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
20.7%15g
Sugars
0.74%0.53g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
15 gvs0.53 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
8.28%6g
Fructose
0.033%0.024g
≤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]
6 gvs0.024 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.32g
Glucose
%0.024g
4.32 gvs0.024 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.88g
Sucrose
%0.48g
0.88 gvs0.48 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
60.4%23g
Fiber
8.67%3.3g
23 gvs3.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
44.4%25g
Protein
21%11.7g
25 gvs11.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

30.4%274μg
Vitamin A
0.11%0.97μg
RAE, retinol activity equivalents
274 μgvs0.97 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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52.2%0.63mg
Vitamin B1
2.3%0.028mg
Thiamine
0.63 mgvs0.028 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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79.4%1.03mg
Vitamin B2
4.85%0.063mg
Riboflavin
1.03 mgvs0.063 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
35.2%5.64mg
Vitamin B3
1.42%0.23mg
Niacin, nicotinic acid, niacinamide
5.64 mgvs0.23 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
101%5.06mg
Vitamin B5
16%0.8mg
Pantothenic acid
5.06 mgvs0.8 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
119%1.54mg
Vitamin B6
21.7%0.28mg
Pyridoxine
1.54 mgvs0.28 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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139%556μg
Vitamin B9
3.76%15μg
Folates and Folic Acid
556 μgvs15 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
875%787mg
Vitamin C
0.92%0.82mg
Ascorbic acid
787 mgvs0.82 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
46%6.9mg
Vitamin E
6.72%1mg
Tocopherols and Tocotrienols
6.9 mgvs1 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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747%896μg
Vitamin K
1.1%1.3μg
Phytomenadione or phylloquinone
896 μgvs1.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

41.5%415mg
Calcium
2.96%29.6mg
415 mgvs29.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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48%0.43mg
Copper
73.2%0.66mg
0.43 mgvs0.66 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
80.5%6.44mg
Iron
19%1.5mg
6.44 mgvs1.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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44%185mg
Magnesium
23%97mg
185 mgvs97 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
80.6%1.85mg
Manganese
82%1.9mg
1.85 mgvs1.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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83%582mg
Phosphorus
35.5%249mg
582 mgvs249 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
82%2788mg
Potassium
7.46%253mg
2788 mgvs253 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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40%22μg
Selenium
15%8.24μg
22 μgvs8.24 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
19.4%291mg
Sodium
0.065%0.97mg
291 mgvs0.97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
33%3.6mg
Zinc
15%1.63mg
3.6 mgvs1.63 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
21.3%788g
Water
0.06%2.2g
788 gvs2.2 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Broccoli vs Black Walnuts:
Comparing minerals per 300 calories for Broccoli vs Black Walnuts:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: