Comparing Nutrients in 500 calories Walnuts VS Frozen Chopped Broccoli

Weight per 500 calories

• Walnuts: 76.5g
• Frozen Chopped Broccoli: 1923g

Walnuts have 25.2 times more energy per 100g than Frozen Chopped Broccoli. It has very high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Walnuts or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Walnuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.7g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	434% 6.94g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	171% 29g	3.5% 0.6g	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	70.7% 92g	130g per day for Men 19-50 years
Sugars	2.75% 2g	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	% 1.86g	NA	g per day for Men 19-50 years
Fiber	13.5% 5.12g	152% 57.7g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.085% 0.76μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.82% 0.11mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.38% 0.86mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.44mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.6% 0.41mg	192% 2.5mg	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	322% 1288μg	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	1205% 1085mg	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	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.72% 2.06μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	7.5% 75mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	81% 0.73mg	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	28% 2.22mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	28.8% 121mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	246% 5.65mg	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% 962mg	700mg per day for Men 19-50 years
Potassium	9.9% 337mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.53mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	47.5% 1759g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared contains 1308 times more Vitamin A, 3.9 times more Vitamin B1, 16.1 times more Vitamin B2, 10.5 times more Vitamin B3, 12.3 times more Vitamin B5, 6.1 times more Vitamin B6, 17.2 times more Vitamin B9, 1091.3 times more Vitamin C, 43.8 times more Vitamin E and 755.5 times more Vitamin K than English Walnuts.
• Both English Walnuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Walnuts vs Frozen Chopped Broccoli:

• English Walnuts have 1.7 times more Copper than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 14.4 times more Calcium, 7 times more Iron, 2.9 times more Magnesium, 2.2 times more Manganese, 3.6 times more Phosphorus, 12.1 times more Potassium, 14.4 times more Selenium, 301.8 times more Sodium, 3.9 times more Zinc and 565.3 times more Water than English Walnuts.

Comparison of macro-nutrients per 500 calories:

• English Walnuts have 8.9 times more Fat, 5.5 times more Saturated Fat, 3.4 times more Omega 3 and 48.9 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 8.8 times more Carbohydrate, 13 times more Sugars, 232 times more Fructose, 11.3 times more Fiber and 4.6 times more Protein than English Walnuts.
• Both English Walnuts and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 500 kcal.
• Both English Walnuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.