Comparing Nutrients in 5 ounces Walnuts VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Walnuts	Boiled Broccoli	Recommended Dietary Allowance
Energy	32% 927kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	27% 8.7g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	804% 13g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	318% 54g	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	15% 19.4g	7.83% 10g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	0.18% 0.13g	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	% 0.11g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 3.44g	% 0.11g	g per day for Men 19-50 years
Fiber	25% 9.5g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	40.3% 0.48mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	81.7% 24.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.7% 139μg	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	2.05% 1.84mg	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	6.6% 0.99mg	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

	Walnuts	Boiled Broccoli	Recommended Dietary Allowance
Calcium	14% 139mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	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	51.6% 4.12mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	210% 4.84mg	12% 0.27mg	2.3mg per day for Men 19-50 years
Molybdenum	66% 29.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70% 490mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	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	40% 4.38mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.16% 5.77g	3.4% 127g	3700g per day for Men 19-50 years

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

• English Walnuts have 5.4 times more Vitamin B1, 1.2 times more Vitamin B2, 2 times more Vitamin B3 and 2.7 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 77 times more Vitamin A, 49.9 times more Vitamin C, 2.1 times more Vitamin E and 52.3 times more Vitamin K than English Walnuts.
• Both English Walnuts and Boiled and Drained Broccoli have similar amounts of Vitamin B5 and Vitamin B9 per 5 oz.
• Both English 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 Walnuts vs Boiled Broccoli:

• English Walnuts have 2.5 times more Calcium, 26 times more Copper, 4.3 times more Iron, 7.5 times more Magnesium, 17.6 times more Manganese, 5.2 times more Phosphorus, 1.5 times more Potassium, 3.1 times more Selenium and 6.9 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 20.5 times more Sodium and 21.9 times more Water than English Walnuts.

Comparison of macro-nutrients per 5 ounces:

• English Walnuts have 18.7 times more Energy, 159 times more Fat, 77.5 times more Saturated Fat, 76.3 times more Omega 3, 746.9 times more Omega 6, 1.9 times more Carbohydrate, 1.9 times more Sugars, 2 times more Fiber and 6.4 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 8.2 times more Fructose than English Walnuts.
• Both English Walnuts as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.