Comparing Nutrients in 500 calories Walnuts VS Broccoli

Weight per 500 calories

• Walnuts: 76.5g
• Broccoli: 1471g

Walnuts have 19.2 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Broccoli	27%	8%	65%

Macro Nutrients

	Walnuts	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.7g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	434% 6.94g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	171% 29g	4.24% 0.72g	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	75% 98g	130g per day for Men 19-50 years
Sugars	2.75% 2g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	% 1.86g	% 1.47g	g per day for Men 19-50 years
Fiber	13.5% 5.12g	101% 38.2g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Broccoli	Recommended Dietary Allowance
Vitamin A	0.085% 0.76μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.82% 0.11mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.38% 0.86mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.44mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.6% 0.41mg	198% 2.57mg	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	232% 926μg	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	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.72% 2.06μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Broccoli	Recommended Dietary Allowance
Calcium	7.5% 75mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	80% 0.72mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	28.8% 121mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	134% 3.1mg	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	139% 971mg	700mg per day for Men 19-50 years
Potassium	9.9% 337mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.53mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 596.3 times more Vitamin A, 4 times more Vitamin B1, 15 times more Vitamin B2, 10.9 times more Vitamin B3, 19.3 times more Vitamin B5, 6.3 times more Vitamin B6, 12.4 times more Vitamin B9, 1319.8 times more Vitamin C, 21.4 times more Vitamin E and 723.8 times more Vitamin K than English Walnuts.
• Both English Walnuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Walnuts vs Broccoli:

• English Walnuts have 1.7 times more Copper than Raw Broccoli.
• While Raw Broccoli contains 9.2 times more Calcium, 4.8 times more Iron, 2.6 times more Magnesium, 3.7 times more Phosphorus, 13.8 times more Potassium, 9.8 times more Selenium, 317.4 times more Sodium, 2.6 times more Zinc and 422 times more Water than English Walnuts.
• Both English Walnuts and Raw Broccoli have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• English Walnuts have 9.2 times more Fat, 2.8 times more Saturated Fat, 7.5 times more Omega 3 and 40.4 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 9.3 times more Carbohydrate, 12.5 times more Sugars, 145.3 times more Fructose, 7.5 times more Fiber and 3.6 times more Protein than English Walnuts.
• Both English Walnuts and Raw Broccoli have similar amounts of Energy per 500 kcal.
• Both English Walnuts as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.