Comparing Nutrients in 100 grams Boiled Broccoli VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Walnuts	9%	84%	7%

Macro Nutrients

	Boiled Broccoli	Walnuts	Recommended Dietary Allowance
Energy	1.2% 35kcal	22.6% 654kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	67.2% 65.2g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	19% 6.13g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	568% 9.1g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	224% 38g	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	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	3.6% 2.6g	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	0.12% 0.09g	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	% 0.08g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 2.43g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Walnuts	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	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	7.03% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	41.3% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	57.7% 17.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27% 108μg	24.5% 98μg	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	1.44% 1.3mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Walnuts	Recommended Dietary Allowance
Calcium	4% 40mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	176% 1.6mg	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	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	148% 3.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	46.7% 21μg	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	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	8.9% 4.9μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.11% 4.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Walnuts:

• Boiled and Drained Broccoli has 77 times more Vitamin A, 49.9 times more Vitamin C, 2.1 times more Vitamin E and 52.3 times more Vitamin K than English Walnuts.
• While English Walnuts contain 5.4 times more Vitamin B1, 2 times more Vitamin B3 and 2.7 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and English Walnuts have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 100 g.
• Both Boiled and Drained Broccoli as well as English Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Walnuts:

• Boiled and Drained Broccoli has 20.5 times more Sodium and 21.9 times more Water than English Walnuts.
• While English Walnuts contain 2.5 times more Calcium, 26 times more Copper, 4.3 times more Iron, 7.5 times more Magnesium, 17.6 times more Manganese, 5.2 times more Phosphorus, 1.5 times more Potassium, 3.1 times more Selenium and 6.9 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 8.2 times more Fructose than English Walnuts.
• While English Walnuts contain 18.7 times more Energy, 159 times more Fat, 77.5 times more Saturated Fat, 76.3 times more Omega 3, 746.9 times more Omega 6, 1.9 times more Carbohydrate, 1.9 times more Sugars, 2 times more Fiber and 6.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as English Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.