Comparing Nutrients in 7 ounces Broccoli VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Broccoli	Black Walnuts	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	121% 118g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	21.6% 6.9g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	332% 5.3g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	394% 67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	14.6% 19g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 2g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	10% 5.6g	85.3% 47.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Black Walnuts	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	9.43% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Black Walnuts	Recommended Dietary Allowance
Calcium	9.33% 93mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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	18% 1.45mg	77.4% 6.2mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	95% 399mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	18.7% 131mg	145% 1018mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	30.5% 1038mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	61.3% 33.7μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	60.8% 6.7mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.24% 9.05g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 15.5 times more Vitamin A, 1.2 times more Vitamin B1, 1.4 times more Vitamin B3, 2 times more Vitamin B9, 52.5 times more Vitamin C and 37.6 times more Vitamin K than Dried Black Walnuts.
• While Dried Black Walnuts contain 2.9 times more Vitamin B5, 3.3 times more Vitamin B6 and 2.7 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Dried Black Walnuts have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Broccoli as well as Dried Black Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Black Walnuts:

• Raw Broccoli has 16.5 times more Sodium and 19.6 times more Water than Dried Black Walnuts.
• While Dried Black Walnuts contain 1.3 times more Calcium, 27.8 times more Copper, 4.3 times more Iron, 9.6 times more Magnesium, 18.6 times more Manganese, 7.8 times more Phosphorus, 1.7 times more Potassium, 6.8 times more Selenium and 8.2 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 1.5 times more Sugars than Dried Black Walnuts.
• While Dried Black Walnuts contain 18.2 times more Energy, 160.4 times more Fat, 30.6 times more Saturated Fat, 42.5 times more Omega 3, 689 times more Omega 6, 1.4 times more Carbohydrate, 2.6 times more Fiber and 8.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.