Comparing Nutrients in 300 calories Boiled BroccoliVS Walnuts

Weight per 300 calories

Boiled Broccoli

857g

Walnuts

46g

English Walnuts have 18.7 times more energy per unit of mass than Boiled and Drained Broccoli, which is very high in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or Walnuts?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Walnuts

84%

300 kcal ▼

Macro Nutrients

Boiled Broccolivs Walnuts

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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3.62%3.5g

Fat

31%30g

3.5 gvs30 g

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

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2.1%0.68g

Saturated Fat

8.8%2.8g

0.68 gvs2.8 g

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

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63.8%1g

Omega 3

260%4.17g

1 gvs4.17 g

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

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2.57%0.44g

Omega 6

103%17.5g

0.44 gvs17.5 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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47.3%61.5g

Carbohydrate

4.84%6.3g

61.5 gvs6.3 g

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

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16.4%12g

Sugars

1.65%1.2g

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

12 gvs1.2 g

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

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8.75%6.34g

Fructose

0.057%0.041g

≤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]

6.34 gvs0.041 g

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

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%4.2g

Glucose

%0.037g

4.2 gvs0.037 g

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

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%0.69g

Sucrose

%1.1g

0.69 gvs1.1 g

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

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74.4%28.3g

Fiber

8.1%3.07g

28.3 gvs3.07 g

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

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36.4%20.4g

Protein

12.5%7g

20.4 gvs7 g

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

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Vitamins

Boiled Broccolivs Walnuts

73.3%660μg

Vitamin A

0.051%0.46μg

RAE, retinol activity equivalents

660 μgvs0.46 μg

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

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45%0.54mg

Vitamin B1

13%0.16mg

Thiamine

0.54 mgvs0.16 mg

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

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81%1.05mg

Vitamin B2

5.3%0.069mg

Riboflavin

1.05 mgvs0.069 mg

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

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29.6%4.74mg

Vitamin B3

3.23%0.52mg

Niacin, nicotinic acid, niacinamide

4.74 mgvs0.52 mg

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

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106%5.3mg

Vitamin B5

5.23%0.26mg

Pantothenic acid

5.3 mgvs0.26 mg

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

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132%1.7mg

Vitamin B6

19%0.25mg

Pyridoxine

1.7 mgvs0.25 mg

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

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Vitamin B7

26.5%7.94μg

Biotin

NA μgvs7.94 μg

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

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231%926μg

Vitamin B9

11.2%45μg

Folates and Folic Acid

926 μgvs45 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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618%556mg

Vitamin C

0.66%0.6mg

Ascorbic acid

556 mgvs0.6 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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83%12.4mg

Vitamin E

2.14%0.32mg

Tocopherols and Tocotrienols

12.4 mgvs0.32 mg

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

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1008%1209μg

Vitamin K

1.03%1.24μg

Phytomenadione or phylloquinone

1209 μgvs1.24 μg

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

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Minerals

Boiled Broccolivs Walnuts

34.3%343mg

Calcium

4.5%45mg

343 mgvs45 mg

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

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58%0.52mg

Copper

81%0.73mg

0.52 mgvs0.73 mg

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

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0.86%34.3μg

Fluoride

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

34.3 μgvsNA μg

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

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71.8%5.74mg

Iron

16.7%1.33mg

5.74 mgvs1.33 mg

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

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43%180mg

Magnesium

17.3%72.5mg

180 mgvs72.5 mg

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

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72.3%1.66mg

Manganese

68%1.57mg

1.66 mgvs1.57 mg

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

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Molybdenum

21.4%9.63μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs9.63 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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82%574mg

Phosphorus

22.7%159mg

574 mgvs159 mg

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

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74%2511mg

Potassium

5.95%202mg

2511 mgvs202 mg

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

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25%13.7μg

Selenium

4.1%2.25μg

13.7 μgvs2.25 μg

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

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23.4%351mg

Sodium

0.061%0.92mg

351 mgvs0.92 mg

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

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35%3.86mg

Zinc

13%1.4mg

3.86 mgvs1.4 mg

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

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20.7%765g

Water

0.05%1.87g

765 gvs1.87 g

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

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Lets compare vitamin content per 300 calories of Boiled Broccoli vs Walnuts:

Boiled and Drained Broccoli has 1438.8 times more Vitamin A, 3.5 times more Vitamin B1, 15.3 times more Vitamin B2, 9.2 times more Vitamin B3, 20.2 times more Vitamin B5, 7 times more Vitamin B6, 20.6 times more Vitamin B9, 932.8 times more Vitamin C, 38.7 times more Vitamin E and 976.5 times more Vitamin K than English Walnuts.
Both Boiled and Drained Broccoli as well as English Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Walnuts:

Boiled and Drained Broccoli has 7.6 times more Calcium, 4.3 times more Iron, 2.5 times more Magnesium, 3.6 times more Phosphorus, 12.4 times more Potassium, 6.1 times more Selenium, 383.1 times more Sodium, 2.7 times more Zinc and 409.8 times more Water than English Walnuts.
While English Walnuts contain 1.4 times more Copper than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and English Walnuts have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Broccoli has 9.8 times more Carbohydrate, 10 times more Sugars, 153.6 times more Fructose, 9.2 times more Fiber and 2.9 times more Protein than English Walnuts.
While English Walnuts contain 8.5 times more Fat, 4.1 times more Saturated Fat, 4.1 times more Omega 3 and 40 times more Omega 6 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and English Walnuts have similar amounts of Energy per 300 kcal.
Both Boiled and Drained Broccoli as well as English Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliWalnutsVS Frozen Chopped BroccoliBoiled BroccoliVS Glazed WalnutsWalnutsVS Glazed Walnuts

Compare Foods

Comparing Nutrients in 300 calories Boiled BroccoliVS Walnuts

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Broccoli or Walnuts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: