Comparing Nutrients in 500 calories Boiled BroccoliVS Walnuts

Weight per 500 calories

Boiled Broccoli

1429g

Walnuts

76.5g

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 500 calories - Boiled Broccoli or Walnuts?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Walnuts

84%

500 kcal ▼

Macro Nutrients

Boiled Broccolivs Walnuts

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Vegetables rich in Energy

6.04%5.86g

Fat

51.4%50g

5.86 gvs50 g

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

Find Vegetables rich in Fat

3.53%1.13g

Saturated Fat

14.6%4.7g

1.13 gvs4.7 g

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

Find Vegetables rich in Saturated Fat

106%1.7g

Omega 3

434%6.94g

1.7 gvs6.94 g

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

Find Vegetables rich in Omega 3

4.3%0.73g

Omega 6

171%29g

0.73 gvs29 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

79%103g

Carbohydrate

8.06%10.5g

103 gvs10.5 g

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

Find Vegetables rich in Carbohydrate

27.4%20g

Sugars

2.75%2g

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

20 gvs2 g

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

Find Vegetables rich in Sugars

14.6%10.6g

Fructose

0.095%0.069g

≤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 gvs0.069 g

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

Find Vegetables rich in Fructose

%7g

Glucose

%0.061g

7 gvs0.061 g

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

Find Vegetables rich in Glucose

%1.14g

Sucrose

%1.86g

1.14 gvs1.86 g

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

Find Vegetables rich in Sucrose

124%47g

Fiber

13.5%5.12g

47 gvs5.12 g

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

Find Vegetables rich in Fiber

60.7%34g

Protein

20.8%11.6g

34 gvs11.6 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Broccolivs Walnuts

122%1100μg

Vitamin A

0.085%0.76μg

RAE, retinol activity equivalents

1100 μgvs0.76 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

75%0.9mg

Vitamin B1

21.7%0.26mg

Thiamine

0.9 mgvs0.26 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

135%1.76mg

Vitamin B2

8.82%0.11mg

Riboflavin

1.76 mgvs0.11 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

49.4%7.9mg

Vitamin B3

5.38%0.86mg

Niacin, nicotinic acid, niacinamide

7.9 mgvs0.86 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

176%8.8mg

Vitamin B5

8.7%0.44mg

Pantothenic acid

8.8 mgvs0.44 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

220%2.86mg

Vitamin B6

31.6%0.41mg

Pyridoxine

2.86 mgvs0.41 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

44%13.2μg

Biotin

NA μgvs13.2 μg

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

Find Vegetables rich in Vitamin B7

386%1543μg

Vitamin B9

18.7%75μg

Folates and Folic Acid

1543 μgvs75 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

1030%927mg

Vitamin C

1.1%0.99mg

Ascorbic acid

927 mgvs0.99 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

138%20.7mg

Vitamin E

3.57%0.54mg

Tocopherols and Tocotrienols

20.7 mgvs0.54 mg

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

Find Vegetables rich in Vitamin E

1680%2016μg

Vitamin K

1.72%2.06μg

Phytomenadione or phylloquinone

2016 μgvs2.06 μg

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

Find Vegetables rich in Vitamin K

Minerals

Boiled Broccolivs Walnuts

57%571mg

Calcium

7.5%75mg

571 mgvs75 mg

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

Find Vegetables rich in Calcium

97%0.87mg

Copper

135%1.2mg

0.87 mgvs1.2 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

120%9.57mg

Iron

28%2.22mg

9.57 mgvs2.22 mg

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

Find Vegetables rich in Iron

71.4%300mg

Magnesium

28.8%121mg

300 mgvs121 mg

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

Find Vegetables rich in Magnesium

120%2.77mg

Manganese

113%2.6mg

2.77 mgvs2.6 mg

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

Find Vegetables rich in Manganese

Molybdenum

35.7%16μg

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

NA μgvs16 μg

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

Find Vegetables rich in Molybdenum

137%957mg

Phosphorus

37.8%265mg

957 mgvs265 mg

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

Find Vegetables rich in Phosphorus

123%4186mg

Potassium

9.9%337mg

4186 mgvs337 mg

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

Find Vegetables rich in Potassium

41.6%23μg

Selenium

6.8%3.75μg

23 μgvs3.75 μg

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

Find Vegetables rich in Selenium

39%586mg

Sodium

0.1%1.53mg

586 mgvs1.53 mg

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

Find Vegetables rich in Sodium

58.4%6.43mg

Zinc

21.5%2.36mg

6.43 mgvs2.36 mg

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

Find Vegetables rich in Zinc

34.5%1275g

Water

0.084%3.1g

1275 gvs3.1 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Boiled and Drained Broccoli as well as English Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Boiled BroccoliVS Walnuts

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: