Comparing Nutrients in 500 calories Boiled BroccoliVS Black Walnuts

Weight per 500 calories

Boiled Broccoli

1429g

Black Walnuts

80.8g

Dried Black Walnuts have 17.7 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 500 calories - Boiled Broccoli or Black Walnuts?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Black Walnuts

14%

80%

500 kcal ▼

Macro Nutrients

Boiled Broccolivs Black Walnuts

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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6.04%5.86g

Fat

49.4%48g

5.86 gvs48 g

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

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3.53%1.13g

Saturated Fat

8.8%2.8g

1.13 gvs2.8 g

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

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106%1.7g

Omega 3

135%2.16g

1.7 gvs2.16 g

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

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4.3%0.73g

Omega 6

160%27.3g

0.73 gvs27.3 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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79%103g

Carbohydrate

5.95%7.74g

103 gvs7.74 g

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

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27.4%20g

Sugars

1.23%0.89g

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

20 gvs0.89 g

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

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14.6%10.6g

Fructose

0.056%0.04g

≤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]

10.6 gvs0.04 g

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

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%7g

Glucose

%0.04g

7 gvs0.04 g

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

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%1.14g

Sucrose

%0.81g

1.14 gvs0.81 g

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

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124%47g

Fiber

14.5%5.5g

47 gvs5.5 g

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

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60.7%34g

Protein

34.7%19.4g

34 gvs19.4 g

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

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Vitamins

Boiled Broccolivs Black Walnuts

122%1100μg

Vitamin A

0.18%1.6μg

RAE, retinol activity equivalents

1100 μgvs1.6 μg

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

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75%0.9mg

Vitamin B1

3.84%0.046mg

Thiamine

0.9 mgvs0.046 mg

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

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135%1.76mg

Vitamin B2

8.08%0.11mg

Riboflavin

1.76 mgvs0.11 mg

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

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49.4%7.9mg

Vitamin B3

2.37%0.38mg

Niacin, nicotinic acid, niacinamide

7.9 mgvs0.38 mg

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

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176%8.8mg

Vitamin B5

27%1.34mg

Pantothenic acid

8.8 mgvs1.34 mg

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

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220%2.86mg

Vitamin B6

36.2%0.47mg

Pyridoxine

2.86 mgvs0.47 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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386%1543μg

Vitamin B9

6.26%25μg

Folates and Folic Acid

1543 μgvs25 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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1030%927mg

Vitamin C

1.53%1.37mg

Ascorbic acid

927 mgvs1.37 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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138%20.7mg

Vitamin E

11.2%1.7mg

Tocopherols and Tocotrienols

20.7 mgvs1.7 mg

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

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1680%2016μg

Vitamin K

1.8%2.2μg

Phytomenadione or phylloquinone

2016 μgvs2.2 μg

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

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Minerals

Boiled Broccolivs Black Walnuts

57%571mg

Calcium

4.93%49.3mg

571 mgvs49.3 mg

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

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97%0.87mg

Copper

122%1.1mg

0.87 mgvs1.1 mg

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

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1.43%57μg

Fluoride

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

57 μgvsNA μg

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

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120%9.57mg

Iron

31.5%2.52mg

9.57 mgvs2.52 mg

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

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71.4%300mg

Magnesium

38.7%162mg

300 mgvs162 mg

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

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120%2.77mg

Manganese

137%3.15mg

2.77 mgvs3.15 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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137%957mg

Phosphorus

59%414mg

957 mgvs414 mg

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

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123%4186mg

Potassium

12.4%422mg

4186 mgvs422 mg

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

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41.6%23μg

Selenium

25%13.7μg

23 μgvs13.7 μg

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

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39%586mg

Sodium

0.11%1.6mg

586 mgvs1.6 mg

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

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58.4%6.43mg

Zinc

24.7%2.72mg

6.43 mgvs2.72 mg

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

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34.5%1275g

Water

0.1%3.7g

1275 gvs3.7 g

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

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Lets compare vitamin content per 500 calories of Boiled Broccoli vs Black Walnuts:

Boiled and Drained Broccoli has 680.9 times more Vitamin A, 19.5 times more Vitamin B1, 16.7 times more Vitamin B2, 20.8 times more Vitamin B3, 6.6 times more Vitamin B5, 6.1 times more Vitamin B6, 61.6 times more Vitamin B9, 675.2 times more Vitamin C, 12.3 times more Vitamin E and 924.2 times more Vitamin K than Dried Black Walnuts.
Both Boiled and Drained Broccoli as well as Dried Black Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Black Walnuts:

Boiled and Drained Broccoli has 11.6 times more Calcium, 3.8 times more Iron, 1.8 times more Magnesium, 2.3 times more Phosphorus, 9.9 times more Potassium, 1.7 times more Selenium, 362.6 times more Sodium, 2.4 times more Zinc and 346.2 times more Water than Dried Black Walnuts.
While Dried Black Walnuts contain 1.3 times more Copper than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Dried Black Walnuts have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Broccoli has 13.3 times more Carbohydrate, 22.3 times more Sugars, 261.7 times more Fructose, 8.6 times more Fiber and 1.7 times more Protein than Dried Black Walnuts.
While Dried Black Walnuts contain 8.2 times more Fat, 2.5 times more Saturated Fat, 1.3 times more Omega 3 and 37.4 times more Omega 6 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Dried Black Walnuts have similar amounts of Energy per 500 kcal.
Both Boiled and Drained Broccoli as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliBlack WalnutsVS Frozen Chopped BroccoliBoiled BroccoliVS WalnutsBlack WalnutsVS Walnuts

Compare Foods

Comparing Nutrients in 500 calories Boiled BroccoliVS Black Walnuts

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Broccoli or Black Walnuts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: