Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Walnuts	9%	84%	7%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Walnuts	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	44.8% 1298kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	133% 129g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	38% 12g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	1126% 18g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	445% 75.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	21% 27.2g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	7.14% 5.18g	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	0.25% 0.18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 4.82g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	35% 13.3g	38g per day for Men 19-50 years
Protein	11% 6.15g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Walnuts	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	56.4% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	114% 34.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.8% 111μg	48.6% 194μg	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	88.4% 79.6mg	2.87% 2.58mg	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	17.5% 2.6mg	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Walnuts	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	350% 3.15mg	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	15% 1.2mg	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	295% 6.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	93% 41.7μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 97mg	98% 687mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	55.7% 6.13mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.22% 8.08g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Walnuts:

• Boiled Chopped Frozen Broccoli has 51 times more Vitamin A, 30.8 times more Vitamin C, 1.9 times more Vitamin E and 32.6 times more Vitamin K than English Walnuts.
• While English Walnuts contain 6.2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.5 times more Vitamin B3, 2.1 times more Vitamin B5, 4.1 times more Vitamin B6 and 1.8 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as English Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Walnuts:

• Boiled Chopped Frozen Broccoli has 22.3 times more Water than English Walnuts.
• While English Walnuts contain 3 times more Calcium, 46.6 times more Copper, 4.8 times more Iron, 12.2 times more Magnesium, 15.3 times more Manganese, 7.1 times more Phosphorus, 3.1 times more Potassium, 7 times more Selenium and 11 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 7 ounces:

• English Walnuts contain 23.4 times more Energy, 543.4 times more Fat, 340.3 times more Saturated Fat, 216.2 times more Omega 3, 2930.2 times more Omega 6, 2.6 times more Carbohydrate, 1.8 times more Sugars, 2.2 times more Fiber and 4.9 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as English Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.