Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Black Walnuts

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Black Walnuts	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	86.7% 84g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	15.4% 4.94g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	237% 3.8g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	281% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	2.15% 1.56g	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	NA	0.098% 0.071g	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	NA	% 0.071g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	11% 4.25g	25.4% 9.64g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Black Walnuts	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	6.73% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	63.6% 0.83mg	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	20% 79.4μg	11% 44μg	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	63% 57mg	2.68% 2.4mg	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	12.5% 1.87mg	19.7% 2.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Black Walnuts	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	214% 1.93mg	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	11% 0.86mg	55.3% 4.42mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	68% 285mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	240% 5.52mg	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	9.92% 69.5mg	104% 727mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	22% 741mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	44% 24μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	43.4% 4.78mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.17% 6.46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Black Walnuts:

• Boiled Chopped Frozen Broccoli has 25.5 times more Vitamin A, 1.8 times more Vitamin B9, 23.6 times more Vitamin C and 32.6 times more Vitamin K than Dried Black Walnuts.
• While Dried Black Walnuts contain 1.6 times more Vitamin B2, 6.1 times more Vitamin B5, 4.5 times more Vitamin B6 and 1.6 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Dried Black Walnuts have similar amounts of Vitamin B1 and Vitamin B3 per 5 oz.
• Both Boiled Chopped Frozen Broccoli as well as Dried Black Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Black Walnuts:

• Boiled Chopped Frozen Broccoli has 19.9 times more Water than Dried Black Walnuts.
• While Dried Black Walnuts contain 1.8 times more Calcium, 40 times more Copper, 5.1 times more Iron, 15.5 times more Magnesium, 17.5 times more Manganese, 10.5 times more Phosphorus, 3.7 times more Potassium, 24.3 times more Selenium and 12 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Boiled Chopped Frozen Broccoli has 1.3 times more Sugars than Dried Black Walnuts.
• While Dried Black Walnuts contain 22.1 times more Energy, 494.4 times more Fat, 193.5 times more Saturated Fat, 63.7 times more Omega 3, 2596.9 times more Omega 6, 1.8 times more Carbohydrate, 2.3 times more Fiber and 7.8 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.