Comparing Nutrients in 100 grams Boiled Broccoli VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Boiled Broccoli	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	1.2% 35kcal	22% 643kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	62.6% 60.7g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	16.7% 5.36g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	531% 8.5g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	210% 35.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	13.7% 18g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	4.92% 3.57g	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	1.02% 0.74g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	43.4% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	40.5% 0.53mg	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	27% 108μg	22.8% 91μg	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	72% 65mg	1.56% 1.4mg	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	9.67% 1.45mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	2.75% 3.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	4% 40mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	165% 1.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	32% 2.57mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	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	9.57% 67mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	13.5% 459mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	43% 643mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Dry Roasted Walnuts with Salt:

• Boiled and Drained Broccoli has 77 times more Vitamin A, 46.4 times more Vitamin C, 1.6 times more Vitamin E and 42.8 times more Vitamin K than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 8.3 times more Vitamin B1, 2.4 times more Vitamin B2, 4 times more Vitamin B3 and 2.6 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dry Roasted Walnuts with Salt have similar amounts of Vitamin B9 per 100 g.
• Both Boiled and Drained Broccoli as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Dry Roasted Walnuts with Salt:

• Boiled and Drained Broccoli has 20.3 times more Water than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 1.8 times more Calcium, 24.4 times more Copper, 3.8 times more Iron, 7.2 times more Magnesium, 4.9 times more Phosphorus, 1.6 times more Potassium, 3.1 times more Selenium, 15.7 times more Sodium and 6.6 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Walnuts with Salt contain 18.4 times more Energy, 148.1 times more Fat, 67.8 times more Saturated Fat, 71.4 times more Omega 3, 699.8 times more Omega 6, 2.5 times more Carbohydrate, 2.6 times more Sugars, 2.2 times more Fiber and 6 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.