Comparing Nutrients in 5 ounces Dry Roasted Walnuts with Salt VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	31.4% 911kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	88.7% 86g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	23.7% 7.6g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	752% 12g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	298% 50.6g	0.11% 0.018g	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	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	2.87% 2.1g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26.5% 10g	11% 4.25g	38g per day for Men 19-50 years
Protein	36% 20.3g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.5% 0.74mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.14mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.4% 0.75mg	14% 0.18mg	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	20% 79.4μg	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	63% 57mg	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	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	10% 101mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	5.35% 0.048mg	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	45.5% 3.64mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	NA	13.7% 0.32mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	60.8% 911mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.22mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.17% 6.22g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Cooked Chopped Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry Roasted Walnuts with Salt versus 5 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Dry Roasted Walnuts with Salt have 9.5 times more Vitamin B1, 3.7 times more Vitamin B2, 4.8 times more Vitamin B3, 4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 51 times more Vitamin A, 28.6 times more Vitamin C, 1.5 times more Vitamin E and 26.7 times more Vitamin K than Dry Roasted Walnuts with Salt.
• 5 ounces of Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Dry Roasted Walnuts with Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dry Roasted Walnuts with Salt vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Dry Roasted Walnuts with Salt have 2.2 times more Calcium, 43.7 times more Copper, 4.2 times more Iron, 11.6 times more Magnesium, 6.7 times more Phosphorus, 3.2 times more Potassium, 7.1 times more Selenium, 58.5 times more Sodium and 10.6 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 20.7 times more Water than Dry Roasted Walnuts with Salt.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Roasted Walnuts with Salt have 23 times more Energy, 505.9 times more Fat, 297.6 times more Saturated Fat, 202.2 times more Omega 3, 2745.2 times more Omega 6, 3.3 times more Carbohydrate, 2.4 times more Sugars, 2.4 times more Fiber and 4.6 times more Protein than Cooked Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6