Comparing Nutrients in 100 calories Frozen Chopped BroccoliVS Black Walnuts

Weight per 100 calories

Frozen Chopped Broccoli

385g

Black Walnuts

16g

Dried Black Walnuts have 23.8 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is very high in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Black Walnuts?

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli

34%

58%

Black Walnuts

14%

80%

100 kcal ▼

Macro Nutrients

Frozen Chopped Broccolivs Black Walnuts

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.15%1.1g

Fat

9.9%9.6g

1.1 gvs9.6 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.53%0.17g

Saturated Fat

1.76%0.56g

0.17 gvs0.56 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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25.2%0.4g

Omega 3

27%0.43g

0.4 gvs0.43 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.7%0.12g

Omega 6

32%5.45g

0.12 gvs5.45 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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14%18.4g

Carbohydrate

1.2%1.55g

18.4 gvs1.55 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.16%5.2g

Sugars

0.25%0.18g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5.2 gvs0.18 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.4%3.2g

Fructose

0.011%0.008g

≤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]

3.2 gvs0.008 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.9g

Glucose

%0.008g

2.9 gvs0.008 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.16g

NA gvs0.16 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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30.4%11.5g

Fiber

2.9%1.1g

11.5 gvs1.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.3%11g

Protein

6.94%3.9g

11 gvs3.9 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Frozen Chopped Broccolivs Black Walnuts

22.2%200μg

Vitamin A

0.036%0.32μg

RAE, retinol activity equivalents

200 μgvs0.32 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17%0.2mg

Vitamin B1

0.77%0.009mg

Thiamine

0.2 mgvs0.009 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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28.4%0.37mg

Vitamin B2

1.6%0.021mg

Riboflavin

0.37 mgvs0.021 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.3%1.8mg

Vitamin B3

0.47%0.076mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs0.076 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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21.5%1.07mg

Vitamin B5

5.36%0.27mg

Pantothenic acid

1.07 mgvs0.27 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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38.5%0.5mg

Vitamin B6

7.24%0.094mg

Pyridoxine

0.5 mgvs0.094 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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64.4%258μg

Vitamin B9

1.25%5μg

Folates and Folic Acid

258 μgvs5 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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241%217mg

Vitamin C

0.31%0.27mg

Ascorbic acid

217 mgvs0.27 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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31.3%4.7mg

Vitamin E

2.24%0.34mg

Tocopherols and Tocotrienols

4.7 mgvs0.34 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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260%312μg

Vitamin K

0.36%0.44μg

Phytomenadione or phylloquinone

312 μgvs0.44 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Frozen Chopped Broccolivs Black Walnuts

21.5%215mg

Calcium

0.99%9.85mg

215 mgvs9.85 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16.2%0.15mg

Copper

24.4%0.22mg

0.15 mgvs0.22 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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39%3.1mg

Iron

6.3%0.5mg

3.1 mgvs0.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16.5%69.2mg

Magnesium

7.73%32.5mg

69.2 mgvs32.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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49%1.13mg

Manganese

27.4%0.63mg

1.13 mgvs0.63 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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27.5%192mg

Phosphorus

12%83mg

192 mgvs83 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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24%815mg

Potassium

2.5%84.5mg

815 mgvs84.5 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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19.6%10.8μg

Selenium

5%2.75μg

10.8 μgvs2.75 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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6.15%92mg

Sodium

0.022%0.32mg

92 mgvs0.32 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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16.8%1.85mg

Zinc

4.95%0.54mg

1.85 mgvs0.54 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.5%352g

Water

0.02%0.74g

352 gvs0.74 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Frozen Chopped Broccoli vs Black Walnuts:

Frozen Chopped Broccoli, Unprepared has 619 times more Vitamin A, 22.1 times more Vitamin B1, 17.6 times more Vitamin B2, 23.8 times more Vitamin B3, 4 times more Vitamin B5, 5.3 times more Vitamin B6, 51.5 times more Vitamin B9, 789.9 times more Vitamin C, 14 times more Vitamin E and 715.1 times more Vitamin K than Dried Black Walnuts.
Both Frozen Chopped Broccoli, Unprepared as well as Dried Black Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Chopped Broccoli vs Black Walnuts:

Frozen Chopped Broccoli, Unprepared has 21.9 times more Calcium, 6.2 times more Iron, 2.1 times more Magnesium, 1.8 times more Manganese, 2.3 times more Phosphorus, 9.7 times more Potassium, 3.9 times more Selenium, 285.7 times more Sodium, 3.4 times more Zinc and 477.5 times more Water than Dried Black Walnuts.
While Dried Black Walnuts contain 1.5 times more Copper than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 100 calories:

Frozen Chopped Broccoli, Unprepared has 11.9 times more Carbohydrate, 29.2 times more Sugars, 395.2 times more Fructose, 10.5 times more Fiber and 2.8 times more Protein than Dried Black Walnuts.
While Dried Black Walnuts contain 8.6 times more Fat, 3.3 times more Saturated Fat and 45.7 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Dried Black Walnuts have similar amounts of Energy and Omega 3 per 100 kcal.
Both Frozen Chopped Broccoli, Unprepared as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Frozen Chopped BroccoliVS Cooked Chopped Frozen BroccoliBlack WalnutsVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS WalnutsBlack WalnutsVS Walnuts

Compare Foods

Comparing Nutrients in 100 calories Frozen Chopped BroccoliVS Black Walnuts

Weight per 100 calories

Which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Black Walnuts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: