Comparing Nutrients in 100 grams Black Walnuts VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Broccoli	27%	8%	65%

Macro Nutrients

	Black Walnuts	Broccoli	Recommended Dietary Allowance
Energy	21.3% 619kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	61% 59.3g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	167% 2.68g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	199% 33.8g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	5.1% 6.64g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	2.34% 1.7g	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	0.069% 0.05g	0.94% 0.68g	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	% 0.05g	% 0.49g	g per day for Men 19-50 years
Sucrose	% 1g	% 0.1g	g per day for Men 19-50 years
Fiber	18% 6.8g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	43% 24g	5.04% 2.82g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	3.44% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.75% 0.057mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	13.5% 0.18mg	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	7.75% 31μg	15.8% 63μg	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	1.9% 1.7mg	99% 89.2mg	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	14% 2.08mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	84.7% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Broccoli	Recommended Dietary Allowance
Calcium	6.1% 61mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	5.44% 0.049mg	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	39% 3.12mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	48% 201mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	9.13% 0.21mg	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	73.3% 513mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	15.4% 523mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	30.6% 3.37mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	0.12% 4.56g	2.4% 89.3g	3700g per day for Men 19-50 years

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

• Dried Black Walnuts have 2.9 times more Vitamin B5, 3.3 times more Vitamin B6 and 2.7 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 15.5 times more Vitamin A, 1.4 times more Vitamin B3, 2 times more Vitamin B9, 52.5 times more Vitamin C and 37.6 times more Vitamin K than Dried Black Walnuts.
• Both Dried Black Walnuts and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B2 per 100 g.
• Both Dried Black Walnuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Black Walnuts vs Broccoli:

• Dried Black Walnuts have 1.3 times more Calcium, 27.8 times more Copper, 4.3 times more Iron, 9.6 times more Magnesium, 18.6 times more Manganese, 7.8 times more Phosphorus, 1.7 times more Potassium, 6.8 times more Selenium and 8.2 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 16.5 times more Sodium and 19.6 times more Water than Dried Black Walnuts.

Comparison of macro-nutrients per 100 grams:

• Dried Black Walnuts have 18.2 times more Energy, 160.4 times more Fat, 30.6 times more Saturated Fat, 42.5 times more Omega 3, 689 times more Omega 6, 1.4 times more Carbohydrate, 2.6 times more Fiber and 8.5 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Sugars than Dried Black Walnuts.
• Both Dried Black Walnuts as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.