Comparing Nutrients in 500 calories Black Walnuts VS Boiled Broccoli

Weight per 500 calories

• Black Walnuts: 80.8g
• Boiled Broccoli: 1429g

Black Walnuts have 17.7 times more energy per 100g than Boiled Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Black Walnuts or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Black Walnuts	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	49.4% 48g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	160% 27.3g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.95% 7.74g	79% 103g	130g per day for Men 19-50 years
Sugars	1.23% 0.89g	27.4% 20g	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	0.056% 0.04g	14.6% 10.6g	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	% 0.04g	% 7g	g per day for Men 19-50 years
Sucrose	% 0.81g	% 1.14g	g per day for Men 19-50 years
Fiber	14.5% 5.5g	124% 47g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.18% 1.6μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.84% 0.046mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.08% 0.11mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.37% 0.38mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.2% 0.47mg	220% 2.86mg	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	6.26% 25μg	386% 1543μg	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	1.53% 1.37mg	1030% 927mg	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	11.2% 1.7mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.93% 49.3mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	31.5% 2.52mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	38.7% 162mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	137% 3.15mg	120% 2.77mg	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	59% 414mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	12.4% 422mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.6mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.1% 3.7g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Black Walnuts vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 680.9 times more Vitamin A, 19.5 times more Vitamin B1, 16.7 times more Vitamin B2, 20.8 times more Vitamin B3, 6.6 times more Vitamin B5, 6.1 times more Vitamin B6, 61.6 times more Vitamin B9, 675.2 times more Vitamin C, 12.3 times more Vitamin E and 924.2 times more Vitamin K than Dried Black Walnuts.
• Both Dried Black Walnuts as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Black Walnuts vs Boiled Broccoli:

• Dried Black Walnuts have 1.3 times more Copper than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 11.6 times more Calcium, 3.8 times more Iron, 1.8 times more Magnesium, 2.3 times more Phosphorus, 9.9 times more Potassium, 1.7 times more Selenium, 362.6 times more Sodium, 2.4 times more Zinc and 346.2 times more Water than Dried Black Walnuts.
• Both Dried Black Walnuts and Boiled and Drained Broccoli have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Black Walnuts have 8.2 times more Fat, 2.5 times more Saturated Fat, 1.3 times more Omega 3 and 37.4 times more Omega 6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 13.3 times more Carbohydrate, 22.3 times more Sugars, 261.7 times more Fructose, 8.6 times more Fiber and 1.7 times more Protein than Dried Black Walnuts.
• Both Dried Black Walnuts and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
• Both Dried Black Walnuts as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.