Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Frozen Chopped Broccoli	Black Walnuts	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	121% 118g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	21.6% 6.9g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	332% 5.3g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	394% 67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	14.6% 19g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	3% 2.2g	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	2.27% 1.65g	0.14% 0.099g	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	% 1.5g	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	85.3% 47.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Black Walnuts	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	9.43% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	89% 1.16mg	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	33.2% 133μg	15.4% 61.5μg	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	124% 112mg	3.75% 3.37mg	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	16% 2.42mg	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Black Walnuts	Recommended Dietary Allowance
Calcium	11% 111mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	300% 2.7mg	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	20% 1.6mg	77.4% 6.2mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	95% 399mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	336% 7.73mg	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	14% 99mg	145% 1018mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	30.5% 1038mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	61.3% 33.7μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	60.8% 6.7mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.24% 9.05g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 26 times more Vitamin A, 2.2 times more Vitamin B9, 33.2 times more Vitamin C and 30 times more Vitamin K than Dried Black Walnuts.
• While Dried Black Walnuts contain 1.4 times more Vitamin B2, 5.9 times more Vitamin B5, 4.5 times more Vitamin B6 and 1.7 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Dried Black Walnuts have similar amounts of Vitamin B1 and Vitamin B3 per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Black Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Frozen Chopped Broccoli, Unprepared has 12 times more Sodium and 20.1 times more Water than Dried Black Walnuts.
• While Dried Black Walnuts contain 35.8 times more Copper, 3.9 times more Iron, 11.2 times more Magnesium, 13.3 times more Manganese, 10.3 times more Phosphorus, 2.5 times more Potassium, 6.1 times more Selenium and 7 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Dried Black Walnuts have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has 1.2 times more Sugars and 16.6 times more Fructose than Dried Black Walnuts.
• While Dried Black Walnuts contain 23.8 times more Energy, 204.6 times more Fat, 79.2 times more Saturated Fat, 25.5 times more Omega 3, 1089 times more Omega 6, 2 times more Carbohydrate, 2.3 times more Fiber and 8.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.