Comparing Nutrients in 5 ounces Black Walnuts VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Black Walnuts	Boiled Broccoli	Recommended Dietary Allowance
Energy	30.3% 877kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	86.7% 84g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	15.4% 4.94g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	237% 3.8g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	281% 48g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	7.83% 10g	130g per day for Men 19-50 years
Sugars	2.15% 1.56g	2.7% 1.97g	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	0.098% 0.071g	1.45% 1.05g	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	% 0.071g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 0.11g	g per day for Men 19-50 years
Fiber	25.4% 9.64g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	61% 34g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.73% 0.081mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.6% 0.83mg	22% 0.28mg	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	11% 44μg	38.3% 153μg	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	2.68% 2.4mg	102% 92mg	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	19.7% 2.95mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Boiled Broccoli	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	55.3% 4.42mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	240% 5.52mg	12% 0.27mg	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	104% 727mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	22% 741mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	43.4% 4.78mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.17% 6.46g	3.4% 127g	3700g per day for Men 19-50 years

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

• Dried Black Walnuts have 2.7 times more Vitamin B5, 2.9 times more Vitamin B6 and 1.4 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 38.5 times more Vitamin A, 3.5 times more Vitamin B9, 38.2 times more Vitamin C and 52.3 times more Vitamin K than Dried Black Walnuts.
• Both Dried Black Walnuts and Boiled and Drained Broccoli have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 5 oz.
• Both Dried Black Walnuts as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Black Walnuts vs Boiled Broccoli:

• Dried Black Walnuts have 1.5 times more Calcium, 22.3 times more Copper, 4.7 times more Iron, 9.6 times more Magnesium, 20.1 times more Manganese, 7.7 times more Phosphorus, 1.8 times more Potassium, 10.6 times more Selenium and 7.5 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 20.5 times more Sodium and 19.6 times more Water than Dried Black Walnuts.

Comparison of macro-nutrients per 5 ounces:

• Dried Black Walnuts have 17.7 times more Energy, 144.7 times more Fat, 44.1 times more Saturated Fat, 22.5 times more Omega 3, 662 times more Omega 6, 1.3 times more Carbohydrate, 2.1 times more Fiber and 10.1 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Sugars and 14.8 times more Fructose than Dried Black Walnuts.
• Both Dried Black Walnuts as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.