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Comparing Nutrients in 5 ounces BroccoliVS Black Walnuts

Macros Ratio

Protein Fat Carbs

Broccoli
27%
8%
65%
Black Walnuts
14%
80%
6%
5 oz ▼

Macro Nutrients

1.66%48kcal
Energy
30.3%877kcal
48 kcalvs877 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.54%0.52g
Fat
86.7%84g
0.52 gvs84 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.5%0.16g
Saturated Fat
15.4%4.94g
0.16 gvs4.94 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.6%0.089g
Omega 3
237%3.8g
0.089 gvs3.8 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.41%0.069g
Omega 6
281%48g
0.069 gvs48 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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7.24%9.4g
Carbohydrate
10.4%13.6g
9.4 gvs13.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.32%2.4g
Sugars
2.15%1.56g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.4 gvs1.56 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.33%0.96g
Fructose
0.098%0.071g
≤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]
0.96 gvs0.071 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.69g
Glucose
%0.071g
0.69 gvs0.071 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.14g
Sucrose
%1.4g
0.14 gvs1.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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9.7%3.7g
Fiber
25.4%9.64g
3.7 gvs9.64 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
7.14%4g
Protein
61%34g
4 gvs34 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

4.9%44μg
Vitamin A
0.31%2.83μg
RAE, retinol activity equivalents
44 μgvs2.83 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.4%0.1mg
Vitamin B1
6.73%0.081mg
Thiamine
0.1 mgvs0.081 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12.8%0.17mg
Vitamin B2
14%0.18mg
Riboflavin
0.17 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.66%0.91mg
Vitamin B3
4.16%0.67mg
Niacin, nicotinic acid, niacinamide
0.91 mgvs0.67 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16.2%0.81mg
Vitamin B5
47%2.35mg
Pantothenic acid
0.81 mgvs2.35 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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19%0.25mg
Vitamin B6
63.6%0.83mg
Pyridoxine
0.25 mgvs0.83 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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22.3%89.3μg
Vitamin B9
11%44μg
Folates and Folic Acid
89.3 μgvs44 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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140%126mg
Vitamin C
2.68%2.4mg
Ascorbic acid
126 mgvs2.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.37%1.1mg
Vitamin E
19.7%2.95mg
Tocopherols and Tocotrienols
1.1 mgvs2.95 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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120%144μg
Vitamin K
3.2%3.83μg
Phytomenadione or phylloquinone
144 μgvs3.83 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

6.66%66.6mg
Calcium
8.65%86.5mg
66.6 mgvs86.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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7.7%0.069mg
Copper
214%1.93mg
0.069 mgvs1.93 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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13%1.03mg
Iron
55.3%4.42mg
1.03 mgvs4.42 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.1%29.8mg
Magnesium
68%285mg
29.8 mgvs285 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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13%0.3mg
Manganese
240%5.52mg
0.3 mgvs5.52 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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13.4%94mg
Phosphorus
104%727mg
94 mgvs727 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13%448mg
Potassium
22%741mg
448 mgvs741 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.44%3.54μg
Selenium
44%24μg
3.54 μgvs24 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
3.1%46.8mg
Sodium
0.19%2.83mg
46.8 mgvs2.83 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.3%0.58mg
Zinc
43.4%4.78mg
0.58 mgvs4.78 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.42%127g
Water
0.17%6.46g
127 gvs6.46 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Broccoli vs Black Walnuts:
Comparing minerals per 5 ounces for Broccoli vs Black Walnuts:
Comparison of macro-nutrients per 5 ounces:



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