Comparing Nutrients in 5 ounces Broccoli Raab VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Walnuts	9%	84%	7%

Macro Nutrients

	Broccoli Raab	Walnuts	Recommended Dietary Allowance
Energy	1.08% 31kcal	32% 927kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	27% 8.7g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	804% 13g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	318% 54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	15% 19.4g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	5.1% 3.7g	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	0.33% 0.24g	0.18% 0.13g	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	% 0.14g	% 0.11g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 3.44g	g per day for Men 19-50 years
Fiber	10% 3.83g	25% 9.5g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Walnuts	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	40.3% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	58.6% 0.76mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	81.7% 24.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.4% 118μg	34.7% 139μg	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	32% 28.6mg	2.05% 1.84mg	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	15.3% 2.3mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Walnuts	Recommended Dietary Allowance
Calcium	15.3% 153mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	250% 2.25mg	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	38% 3.03mg	51.6% 4.12mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	53.3% 224mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	210% 4.84mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	66% 29.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.8% 103mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	40% 4.38mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.16% 5.77g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Walnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Walnuts:

• 5 ounces of Broccoli Raab have 131 times more Vitamin A, 15.5 times more Vitamin C, 2.3 times more Vitamin E and 83 times more Vitamin K than Walnuts.
• While 5 oz of English Walnuts contain 2.1 times more Vitamin B1, 1.8 times more Vitamin B5 and 3.1 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Walnuts provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as English Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Walnuts:

• 5 ounces of Broccoli Raab have 16.5 times more Sodium and 22.7 times more Water than Walnuts.
• While 5 oz of English Walnuts contain 37.8 times more Copper, 1.4 times more Iron, 7.2 times more Magnesium, 8.6 times more Manganese, 4.7 times more Phosphorus, 2.3 times more Potassium, 4.9 times more Selenium and 4 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Walnuts contain similar levels of Calcium per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of English Walnuts contain 29.7 times more Energy, 133.1 times more Fat, 73.8 times more Saturated Fat, 48 times more Omega 3, 1313.6 times more Omega 6, 4.8 times more Carbohydrate, 6.9 times more Sugars, 2.5 times more Fiber and 4.8 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6