Comparing Nutrients in 7 ounces Walnuts VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Broccoli	27%	8%	65%

Macro Nutrients

	Walnuts	Broccoli	Recommended Dietary Allowance
Energy	44.8% 1298kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	133% 129g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	1126% 18g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	445% 75.6g	0.57% 0.097g	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	10% 13g	130g per day for Men 19-50 years
Sugars	7.14% 5.18g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	% 4.82g	% 0.2g	g per day for Men 19-50 years
Fiber	35% 13.3g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	54% 30.2g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.4% 0.68mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	22.7% 1.14mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Broccoli	Recommended Dietary Allowance
Calcium	19.4% 194mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	11% 0.097mg	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% 1.45mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	295% 6.77mg	18% 0.42mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.13mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.22% 8.08g	4.8% 177g	3700g per day for Men 19-50 years

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

• English Walnuts have 4.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 3.1 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, 68.6 times more Vitamin C and 37.6 times more Vitamin K than English Walnuts.
• Both English Walnuts and Raw Broccoli have similar amounts of Vitamin B5 and Vitamin E per 7 oz.
• Both English Walnuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Walnuts vs Broccoli:

• English Walnuts have 2.1 times more Calcium, 32.4 times more Copper, 4 times more Iron, 7.5 times more Magnesium, 16.3 times more Manganese, 5.2 times more Phosphorus, 1.4 times more Potassium, 2 times more Selenium and 7.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 16.5 times more Sodium and 21.9 times more Water than English Walnuts.

Comparison of macro-nutrients per 7 ounces:

• English Walnuts have 19.2 times more Energy, 176.2 times more Fat, 53.7 times more Saturated Fat, 144.1 times more Omega 3, 777.4 times more Omega 6, 2.1 times more Carbohydrate, 1.5 times more Sugars, 2.6 times more Fiber and 5.4 times more Protein than Raw Broccoli.
• Both English Walnuts as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.