Comparing Nutrients in 7 ounces Black Walnuts VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Black Walnuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	42.4% 1228kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	121% 118g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	21.6% 6.9g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	332% 5.3g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	394% 67g	0.15% 0.026g	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	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	3% 2.2g	4.02% 2.9g	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	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	35.5% 13.5g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	85.3% 47.7g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.43% 0.11mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.16mg	20% 0.26mg	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	27.8% 111μg	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	88.4% 79.6mg	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	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	12% 121mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	300% 2.7mg	7.5% 0.067mg	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	77.4% 6.2mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	95% 399mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	336% 7.73mg	19.2% 0.44mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	30.5% 1038mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	61.3% 33.7μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	60.8% 6.7mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.24% 9.05g	4.87% 180g	3700g per day for Men 19-50 years

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

• Dried Black Walnuts have 1.6 times more Vitamin B2, 6.1 times more Vitamin B5, 4.5 times more Vitamin B6 and 1.6 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 25.5 times more Vitamin A, 1.8 times more Vitamin B9, 23.6 times more Vitamin C and 32.6 times more Vitamin K than Dried Black Walnuts.
• Both Dried Black Walnuts and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 7 oz.
• Both Dried Black Walnuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Dried Black Walnuts have 1.8 times more Calcium, 40 times more Copper, 5.1 times more Iron, 15.5 times more Magnesium, 17.5 times more Manganese, 10.5 times more Phosphorus, 3.7 times more Potassium, 24.3 times more Selenium and 12 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 19.9 times more Water than Dried Black Walnuts.

Comparison of macro-nutrients per 7 ounces:

• Dried Black Walnuts have 22.1 times more Energy, 494.4 times more Fat, 193.5 times more Saturated Fat, 63.7 times more Omega 3, 2596.9 times more Omega 6, 1.8 times more Carbohydrate, 2.3 times more Fiber and 7.8 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.3 times more Sugars than Dried Black Walnuts.
• Both Dried Black Walnuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.