Comparing Nutrients in 500 calories Walnuts VS Boiled Broccoli

Weight per 500 calories

• Walnuts: 76.5g
• Boiled Broccoli: 1429g

Walnuts have 18.7 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 - Walnuts or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Walnuts	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.7g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	434% 6.94g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	171% 29g	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	8.06% 10.5g	79% 103g	130g per day for Men 19-50 years
Sugars	2.75% 2g	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	0.095% 0.069g	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	% 0.061g	% 7g	g per day for Men 19-50 years
Sucrose	% 1.86g	% 1.14g	g per day for Men 19-50 years
Fiber	13.5% 5.12g	124% 47g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.085% 0.76μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.82% 0.11mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.38% 0.86mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.44mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.6% 0.41mg	220% 2.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	44% 13.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.7% 75μg	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	1.1% 0.99mg	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	3.57% 0.54mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.72% 2.06μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Boiled Broccoli	Recommended Dietary Allowance
Calcium	7.5% 75mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	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	28% 2.22mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	28.8% 121mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	120% 2.77mg	2.3mg per day for Men 19-50 years
Molybdenum	35.7% 16μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37.8% 265mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	9.9% 337mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.53mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	34.5% 1275g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli contains 1438.8 times more Vitamin A, 3.5 times more Vitamin B1, 15.3 times more Vitamin B2, 9.2 times more Vitamin B3, 20.2 times more Vitamin B5, 7 times more Vitamin B6, 20.6 times more Vitamin B9, 932.8 times more Vitamin C, 38.7 times more Vitamin E and 976.5 times more Vitamin K than English Walnuts.
• Both English 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 Walnuts vs Boiled Broccoli:

• English Walnuts have 1.4 times more Copper than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 7.6 times more Calcium, 4.3 times more Iron, 2.5 times more Magnesium, 3.6 times more Phosphorus, 12.4 times more Potassium, 6.1 times more Selenium, 383.1 times more Sodium, 2.7 times more Zinc and 409.8 times more Water than English Walnuts.
• Both English Walnuts and Boiled and Drained Broccoli have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• English Walnuts have 8.5 times more Fat, 4.1 times more Saturated Fat, 4.1 times more Omega 3 and 40 times more Omega 6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9.8 times more Carbohydrate, 10 times more Sugars, 153.6 times more Fructose, 9.2 times more Fiber and 2.9 times more Protein than English Walnuts.
• Both English Walnuts and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
• Both English Walnuts as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.