Comparing Nutrients in 7 ounces Black Walnuts VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Black Walnuts	Boiled Broccoli	Recommended Dietary Allowance
Energy	42.4% 1228kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	121% 118g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	21.6% 6.9g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	332% 5.3g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	394% 67g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	11% 14.2g	130g per day for Men 19-50 years
Sugars	3% 2.2g	3.8% 2.76g	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	0.14% 0.099g	2.03% 1.47g	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	% 0.099g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 2g	% 0.16g	g per day for Men 19-50 years
Fiber	35.5% 13.5g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	85.3% 47.7g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.43% 0.11mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.16mg	30.5% 0.4mg	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	15.4% 61.5μg	53.6% 214μg	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	3.75% 3.37mg	143% 129mg	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	27.5% 4.13mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Boiled Broccoli	Recommended Dietary Allowance
Calcium	12% 121mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	300% 2.7mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	77.4% 6.2mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	95% 399mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	336% 7.73mg	16.7% 0.38mg	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	145% 1018mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	30.5% 1038mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	61.3% 33.7μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	60.8% 6.7mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.24% 9.05g	4.8% 177g	3700g per day for Men 19-50 years

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

• Dried Black Walnuts have 2.7 times more Vitamin B5, 2.9 times more Vitamin B6 and 1.4 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 38.5 times more Vitamin A, 3.5 times more Vitamin B9, 38.2 times more Vitamin C and 52.3 times more Vitamin K than Dried Black Walnuts.
• Both Dried Black Walnuts and Boiled and Drained Broccoli have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 7 oz.
• Both Dried Black Walnuts as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Black Walnuts vs Boiled Broccoli:

• Dried Black Walnuts have 1.5 times more Calcium, 22.3 times more Copper, 4.7 times more Iron, 9.6 times more Magnesium, 20.1 times more Manganese, 7.7 times more Phosphorus, 1.8 times more Potassium, 10.6 times more Selenium and 7.5 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 20.5 times more Sodium and 19.6 times more Water than Dried Black Walnuts.

Comparison of macro-nutrients per 7 ounces:

• Dried Black Walnuts have 17.7 times more Energy, 144.7 times more Fat, 44.1 times more Saturated Fat, 22.5 times more Omega 3, 662 times more Omega 6, 1.3 times more Carbohydrate, 2.1 times more Fiber and 10.1 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Sugars and 14.8 times more Fructose than Dried Black Walnuts.
• Both Dried Black Walnuts as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.