Comparing Nutrients in 300 calories Black WalnutsVS Frozen Chopped Broccoli

Weight per 300 calories

Black Walnuts

48.5g

Frozen Chopped Broccoli

1154g

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 300 calories - Black Walnuts or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Black Walnuts

14%

80%

Frozen Chopped Broccoli

34%

58%

300 kcal ▼

Macro Nutrients

Black Walnutsvs Frozen Chopped Broccoli

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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29.6%28.8g

Fat

3.45%3.35g

28.8 gvs3.35 g

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

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5.28%1.7g

Saturated Fat

1.6%0.51g

1.7 gvs0.51 g

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

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81%1.3g

Omega 3

75.7%1.2g

1.3 gvs1.2 g

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

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96%16.4g

Omega 6

2.1%0.36g

16.4 gvs0.36 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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3.57%4.64g

Carbohydrate

42.4%55g

4.64 gvs55 g

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

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0.74%0.53g

Sugars

21.5%15.6g

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

0.53 gvs15.6 g

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

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0.033%0.024g

Fructose

13.2%9.58g

≤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]

0.024 gvs9.58 g

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

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%0.024g

Glucose

%8.65g

0.024 gvs8.65 g

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

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%0.48g

Sucrose

0.48 gvsNA g

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

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8.67%3.3g

Fiber

91%34.6g

3.3 gvs34.6 g

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

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21%11.7g

Protein

58%32.4g

11.7 gvs32.4 g

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

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Vitamins

Black Walnutsvs Frozen Chopped Broccoli

0.11%0.97μg

Vitamin A

66.7%600μg

RAE, retinol activity equivalents

0.97 μgvs600 μg

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

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2.3%0.028mg

Vitamin B1

51%0.61mg

Thiamine

0.028 mgvs0.61 mg

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

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4.85%0.063mg

Vitamin B2

85.2%1.1mg

Riboflavin

0.063 mgvs1.1 mg

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

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1.42%0.23mg

Vitamin B3

34%5.42mg

Niacin, nicotinic acid, niacinamide

0.23 mgvs5.42 mg

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

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16%0.8mg

Vitamin B5

64.4%3.2mg

Pantothenic acid

0.8 mgvs3.2 mg

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

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21.7%0.28mg

Vitamin B6

115%1.5mg

Pyridoxine

0.28 mgvs1.5 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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3.76%15μg

Vitamin B9

193%773μg

Folates and Folic Acid

15 μgvs773 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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0.92%0.82mg

Vitamin C

723%651mg

Ascorbic acid

0.82 mgvs651 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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6.72%1mg

Vitamin E

94%14mg

Tocopherols and Tocotrienols

1 mgvs14 mg

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

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1.1%1.3μg

Vitamin K

780%936μg

Phytomenadione or phylloquinone

1.3 μgvs936 μg

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

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Minerals

Black Walnutsvs Frozen Chopped Broccoli

2.96%29.6mg

Calcium

64.6%646mg

29.6 mgvs646 mg

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

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73.2%0.66mg

Copper

48.7%0.44mg

0.66 mgvs0.44 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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19%1.5mg

Iron

117%9.35mg

1.5 mgvs9.35 mg

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

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23%97mg

Magnesium

49.5%208mg

97 mgvs208 mg

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

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82%1.9mg

Manganese

147%3.4mg

1.9 mgvs3.4 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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35.5%249mg

Phosphorus

82.4%577mg

249 mgvs577 mg

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

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7.46%253mg

Potassium

72%2446mg

253 mgvs2446 mg

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

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15%8.24μg

Selenium

58.7%32.3μg

8.24 μgvs32.3 μg

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

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0.065%0.97mg

Sodium

18.5%277mg

0.97 mgvs277 mg

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

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15%1.63mg

Zinc

50.3%5.54mg

1.63 mgvs5.54 mg

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

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0.06%2.2g

Water

28.5%1055g

2.2 gvs1055 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 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 300 kcal.

Comparing minerals per 300 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 300 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 300 kcal.
Both Dried Black Walnuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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

Compare Foods

Comparing Nutrients in 300 calories Black WalnutsVS Frozen Chopped Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Black Walnuts or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: