Comparing Nutrients in 5 ounces Dry Roasted Walnuts with Salt VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Boiled Broccoli	Recommended Dietary Allowance
Energy	31.4% 911kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	88.7% 86g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	23.7% 7.6g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	752% 12g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	298% 50.6g	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	19.5% 25.3g	7.83% 10g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	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	NA	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	NA	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	26.5% 10g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	36% 20.3g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.5% 0.74mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.14mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.4% 0.75mg	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	32.2% 129μg	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	2.2% 2mg	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	8.5% 1.28mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	10% 101mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	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	45.5% 3.64mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	66.6% 466mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	60.8% 911mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.22mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.17% 6.22g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dry Roasted Walnuts with Salt vs Boiled Broccoli:

• Dry Roasted Walnuts with Salt have 8.3 times more Vitamin B1, 2.4 times more Vitamin B2, 4 times more Vitamin B3 and 2.6 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 77 times more Vitamin A, 46.4 times more Vitamin C, 1.6 times more Vitamin E and 42.8 times more Vitamin K than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Boiled and Drained Broccoli have similar amounts of Vitamin B9 per 5 oz.
• Both Dry Roasted Walnuts with Salt 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 Dry Roasted Walnuts with Salt vs Boiled Broccoli:

• Dry Roasted Walnuts with Salt have 1.8 times more Calcium, 24.4 times more Copper, 3.8 times more Iron, 7.2 times more Magnesium, 4.9 times more Phosphorus, 1.6 times more Potassium, 3.1 times more Selenium, 15.7 times more Sodium and 6.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 20.3 times more Water than Dry Roasted Walnuts with Salt.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Walnuts with Salt have 18.4 times more Energy, 148.1 times more Fat, 67.8 times more Saturated Fat, 71.4 times more Omega 3, 699.8 times more Omega 6, 2.5 times more Carbohydrate, 2.6 times more Sugars, 2.2 times more Fiber and 6 times more Protein than Boiled and Drained Broccoli.
• Both Dry Roasted Walnuts with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.