Comparing Nutrients in 300 calories Broccoli VS Glazed Walnuts

Weight per 300 calories

• Broccoli: 882g
• Glazed Walnuts: 60g

Glazed Walnuts have 14.7 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 Glazed Walnuts?

Macros Ratio

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

Macro Nutrients

	Broccoli	Glazed Walnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	NA	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	22% 28.6g	130g per day for Men 19-50 years
Sugars	20.7% 15g	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	8.28% 6g	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	% 4.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	60.4% 23g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	44.4% 25g	8.87% 4.97g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	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	139% 556μg	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	875% 787mg	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	46% 6.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Glazed Walnuts	Recommended Dietary Allowance
Calcium	41.5% 415mg	4.26% 42.6mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	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	80.5% 6.44mg	9.68% 0.77mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	NA	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	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	83% 582mg	NA	700mg per day for Men 19-50 years
Potassium	82% 2788mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	NA	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	NA	11mg per day for Men 19-50 years
Water	21.3% 788g	0.1% 3.77g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin C than Glazed Walnuts.

Comparing minerals per 300 calories for Broccoli vs Glazed Walnuts:

• Raw Broccoli has 9.7 times more Calcium, 8.3 times more Iron, 20 times more Potassium and 209.1 times more Water than Glazed Walnuts.
• Both Raw Broccoli and Glazed Walnuts have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 2.1 times more Carbohydrate, 10.6 times more Fiber and 5 times more Protein than Glazed Walnuts.
• While Glazed Walnuts contain 6.6 times more Fat, 2.1 times more Saturated Fat and 1.3 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Glazed Walnuts have similar amounts of Energy per 300 kcal.
• Both Raw Broccoli as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.