Comparing Nutrients in 100 calories Black WalnutsVS Frozen Chopped Broccoli

Weight per 100 calories

Black Walnuts

16g

Frozen Chopped Broccoli

385g

Black Walnuts have 23.8 times more energy per 100g than Frozen Chopped Broccoli. It has very high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Black Walnuts

14%

80%

Frozen Chopped Broccoli

34%

58%

100 kcal ▼

Macro Nutrients

Black Walnutsvs Frozen Chopped Broccoli

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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9.9%9.6g

Fat

1.15%1.1g

9.6 gvs1.1 g

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

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1.76%0.56g

Saturated Fat

0.53%0.17g

0.56 gvs0.17 g

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

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27%0.43g

Omega 3

25.2%0.4g

0.43 gvs0.4 g

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

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32%5.45g

Omega 6

0.7%0.12g

5.45 gvs0.12 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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1.2%1.55g

Carbohydrate

14%18.4g

1.55 gvs18.4 g

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

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0.25%0.18g

Sugars

7.16%5.2g

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

0.18 gvs5.2 g

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

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0.011%0.008g

Fructose

4.4%3.2g

≤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]

0.008 gvs3.2 g

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

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%0.008g

Glucose

%2.9g

0.008 gvs2.9 g

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

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%0.16g

Sucrose

0.16 gvsNA g

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

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2.9%1.1g

Fiber

30.4%11.5g

1.1 gvs11.5 g

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

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6.94%3.9g

Protein

19.3%11g

3.9 gvs11 g

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

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Vitamins

Black Walnutsvs Frozen Chopped Broccoli

0.036%0.32μg

Vitamin A

22.2%200μg

RAE, retinol activity equivalents

0.32 μgvs200 μg

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

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0.77%0.009mg

Vitamin B1

17%0.2mg

Thiamine

0.009 mgvs0.2 mg

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

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1.6%0.021mg

Vitamin B2

28.4%0.37mg

Riboflavin

0.021 mgvs0.37 mg

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

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0.47%0.076mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

0.076 mgvs1.8 mg

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

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5.36%0.27mg

Vitamin B5

21.5%1.07mg

Pantothenic acid

0.27 mgvs1.07 mg

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

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7.24%0.094mg

Vitamin B6

38.5%0.5mg

Pyridoxine

0.094 mgvs0.5 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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1.25%5μg

Vitamin B9

64.4%258μg

Folates and Folic Acid

5 μgvs258 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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0.31%0.27mg

Vitamin C

241%217mg

Ascorbic acid

0.27 mgvs217 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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2.24%0.34mg

Vitamin E

31.3%4.7mg

Tocopherols and Tocotrienols

0.34 mgvs4.7 mg

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

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0.36%0.44μg

Vitamin K

260%312μg

Phytomenadione or phylloquinone

0.44 μgvs312 μg

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

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Minerals

Black Walnutsvs Frozen Chopped Broccoli

0.99%9.85mg

Calcium

21.5%215mg

9.85 mgvs215 mg

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

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24.4%0.22mg

Copper

16.2%0.15mg

0.22 mgvs0.15 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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6.3%0.5mg

Iron

39%3.1mg

0.5 mgvs3.1 mg

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

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7.73%32.5mg

Magnesium

16.5%69.2mg

32.5 mgvs69.2 mg

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

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27.4%0.63mg

Manganese

49%1.13mg

0.63 mgvs1.13 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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12%83mg

Phosphorus

27.5%192mg

83 mgvs192 mg

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

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2.5%84.5mg

Potassium

24%815mg

84.5 mgvs815 mg

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

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5%2.75μg

Selenium

19.6%10.8μg

2.75 μgvs10.8 μg

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

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0.022%0.32mg

Sodium

6.15%92mg

0.32 mgvs92 mg

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

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4.95%0.54mg

Zinc

16.8%1.85mg

0.54 mgvs1.85 mg

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

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0.02%0.74g

Water

9.5%352g

0.74 gvs352 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 Black Walnuts vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains 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 Dried Black Walnuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Dried Black Walnuts have 1.5 times more Copper than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 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.

Comparison of macro-nutrients per 100 calories:

Dried Black Walnuts have 8.6 times more Fat, 3.3 times more Saturated Fat and 45.7 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 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.
Both Dried Black Walnuts and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Omega 3 per 100 kcal.
Both Dried Black Walnuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Black WalnutsVS WalnutsFrozen Chopped BroccoliVS WalnutsBlack WalnutsVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 100 calories Black WalnutsVS Frozen Chopped Broccoli

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: