Comparing Nutrients in 7 ounces Walnuts VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Walnuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	44.8% 1298kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	133% 129g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1126% 18g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	445% 75.6g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.2g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	7.14% 5.18g	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	0.25% 0.18g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 4.82g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	54% 30.2g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.4% 0.68mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	114% 34.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	46.6% 187μg	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	2.87% 2.58mg	151% 136mg	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	9.26% 1.4mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	19.4% 194mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	7.94% 0.071mg	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	72% 5.77mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	295% 6.77mg	22% 0.51mg	2.3mg per day for Men 19-50 years
Molybdenum	93% 41.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	98% 687mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.13mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.22% 8.08g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Walnuts versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Walnuts have 4.7 times more Vitamin B1, 1.3 times more Vitamin B2, 2.4 times more Vitamin B3, 2.4 times more Vitamin B5 and 3.1 times more Vitamin B6 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 57 times more Vitamin A, 52.5 times more Vitamin C, 1.9 times more Vitamin E and 37.6 times more Vitamin K than English Walnuts.
• Both Walnuts and Frozen Broccoli Spears provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both English Walnuts as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Walnuts vs Frozen Broccoli Spears:

• 7 ounces of Walnuts have 2.4 times more Calcium, 44.1 times more Copper, 4 times more Iron, 9.9 times more Magnesium, 13.3 times more Manganese, 5.9 times more Phosphorus, 1.8 times more Potassium, 2.6 times more Selenium and 9.1 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 22.2 times more Water than English Walnuts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Walnuts have 22.6 times more Energy, 191.8 times more Fat, 117.8 times more Saturated Fat, 72.6 times more Omega 3, 1029.5 times more Omega 6, 2.6 times more Carbohydrate, 1.8 times more Sugars, 2.2 times more Fiber and 5 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6