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Comparing Nutrients in 100 grams Black WalnutsVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Black Walnuts
14%
80%
6%
Boiled Broccoli
23%
9%
68%
100 g ▼

Macro Nutrients

21.3%619kcal
Energy
1.2%35kcal
619 kcalvs35 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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61%59.3g
Fat
0.42%0.41g
59.3 gvs0.41 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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11%3.5g
Saturated Fat
0.25%0.079g
3.5 gvs0.079 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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167%2.68g
Omega 3
7.44%0.12g
2.68 gvs0.12 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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199%33.8g
Omega 6
0.3%0.051g
33.8 gvs0.051 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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7.37%9.6g
Carbohydrate
5.52%7.18g
9.6 gvs7.18 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
1.5%1.1g
Sugars
1.9%1.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.1 gvs1.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.069%0.05g
Fructose
1.02%0.74g
≤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]
0.05 gvs0.74 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.05g
Glucose
%0.49g
0.05 gvs0.49 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1g
Sucrose
%0.08g
1 gvs0.08 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
18%6.8g
Fiber
8.7%3.3g
6.8 gvs3.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
43%24g
Protein
4.25%2.38g
24 gvs2.38 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0.22%2μg
Vitamin A
8.56%77μg
RAE, retinol activity equivalents
2 μgvs77 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.75%0.057mg
Vitamin B1
5.25%0.063mg
Thiamine
0.057 mgvs0.063 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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10%0.13mg
Vitamin B2
9.46%0.12mg
Riboflavin
0.13 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
2.94%0.47mg
Vitamin B3
3.46%0.55mg
Niacin, nicotinic acid, niacinamide
0.47 mgvs0.55 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
33%1.66mg
Vitamin B5
12.3%0.62mg
Pantothenic acid
1.66 mgvs0.62 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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45%0.58mg
Vitamin B6
15.4%0.2mg
Pyridoxine
0.58 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.75%31μg
Vitamin B9
27%108μg
Folates and Folic Acid
31 μgvs108 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.9%1.7mg
Vitamin C
72%65mg
Ascorbic acid
1.7 mgvs65 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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14%2.08mg
Vitamin E
9.67%1.45mg
Tocopherols and Tocotrienols
2.08 mgvs1.45 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.25%2.7μg
Vitamin K
118%141μg
Phytomenadione or phylloquinone
2.7 μgvs141 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

6.1%61mg
Calcium
4%40mg
61 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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151%1.36mg
Copper
6.78%0.061mg
1.36 mgvs0.061 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
0.1%4μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs4 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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39%3.12mg
Iron
8.38%0.67mg
3.12 mgvs0.67 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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48%201mg
Magnesium
5%21mg
201 mgvs21 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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169%3.9mg
Manganese
8.43%0.19mg
3.9 mgvs0.19 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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73.3%513mg
Phosphorus
9.57%67mg
513 mgvs67 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15.4%523mg
Potassium
8.6%293mg
523 mgvs293 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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31%17μg
Selenium
2.9%1.6μg
17 μgvs1.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.13%2mg
Sodium
2.73%41mg
2 mgvs41 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
30.6%3.37mg
Zinc
4.1%0.45mg
3.37 mgvs0.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.12%4.56g
Water
2.4%89.3g
4.56 gvs89.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Black Walnuts vs Boiled Broccoli:
Comparing minerals per 100 grams for Black Walnuts vs Boiled Broccoli:
Comparison of macro-nutrients per 100 grams:



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