Comparing Nutrients in 7 ounces Broccoli VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Broccoli	Glazed Walnuts	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	72.6% 94g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	88% 63.8g	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	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	19% 7.14g	38g per day for Men 19-50 years
Protein	10% 5.6g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	197% 177mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.3% 1.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Glazed Walnuts	Recommended Dietary Allowance
Calcium	9.33% 93mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	NA	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	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	NA	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	NA	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	59% 885mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	NA	11mg per day for Men 19-50 years
Water	4.8% 177g	0.34% 12.5g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin C than Glazed Walnuts.

Comparing minerals per 7 ounces for Broccoli vs Glazed Walnuts:

• Raw Broccoli has 1.4 times more Potassium and 14.2 times more Water than Glazed Walnuts.
• While Glazed Walnuts contain 1.5 times more Calcium, 1.8 times more Iron and 13.5 times more Sodium than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Glazed Walnuts contain 14.7 times more Energy, 96.5 times more Fat, 31.3 times more Saturated Fat, 7.2 times more Carbohydrate, 18.9 times more Sugars, 1.4 times more Fiber and 2.9 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.