Comparing Nutrients in 300 calories Black Walnuts VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Black Walnuts: 48.5g
• Cooked Chopped Frozen Broccoli: 1071g

Black Walnuts have 22.1 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has very high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Black Walnuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	29.6% 28.8g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	5.28% 1.7g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	96% 16.4g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.57% 4.64g	44% 57.3g	130g per day for Men 19-50 years
Sugars	0.74% 0.53g	21.7% 15.8g	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	0.033% 0.024g	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	% 0.024g	NA	g per day for Men 19-50 years
Sucrose	% 0.48g	NA	g per day for Men 19-50 years
Fiber	8.67% 3.3g	84.6% 32g	38g per day for Men 19-50 years
Protein	21% 11.7g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.11% 0.97μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.3% 0.028mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.85% 0.063mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.42% 0.23mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	107% 1.4mg	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	3.76% 15μg	150% 600μg	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	0.92% 0.82mg	477% 430mg	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	6.72% 1mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.96% 29.6mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	73.2% 0.66mg	40.5% 0.36mg	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	19% 1.5mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	104% 2.4mg	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	35.5% 249mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	7.46% 253mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	15% 8.24μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.065% 0.97mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.06% 2.2g	26.3% 972g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Broccoli contains 563.7 times more Vitamin A, 21.3 times more Vitamin B1, 13.8 times more Vitamin B2, 21.5 times more Vitamin B3, 3.6 times more Vitamin B5, 4.9 times more Vitamin B6, 39.9 times more Vitamin B9, 521.5 times more Vitamin C, 14 times more Vitamin E and 721.3 times more Vitamin K than Dried Black Walnuts.
• Both Dried Black Walnuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Dried Black Walnuts have 1.8 times more Copper than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 12 times more Calcium, 4.3 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, 2.1 times more Phosphorus, 6 times more Potassium, 121.6 times more Sodium, 1.8 times more Zinc and 439.8 times more Water than Dried Black Walnuts.
• Both Dried Black Walnuts and Boiled Chopped Frozen Broccoli have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Black Walnuts have 22.4 times more Fat, 8.8 times more Saturated Fat, 2.9 times more Omega 3 and 117.5 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 12.3 times more Carbohydrate, 29.5 times more Sugars, 9.8 times more Fiber and 2.8 times more Protein than Dried Black Walnuts.
• Both Dried Black Walnuts and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 300 kcal.
• Both Dried Black Walnuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.