Comparing Nutrients in 500 calories Black WalnutsVS Cooked Chopped Frozen Broccoli

Weight per 500 calories

Black Walnuts

80.8g

Cooked Chopped Frozen Broccoli

1786g

Black Walnuts have 22.1 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has very high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Black Walnuts or Cooked Chopped Frozen Broccoli?

Macros Ratio

Protein Fat Carbs

Black Walnuts

14%

80%

Cooked Chopped Frozen Broccoli

36%

61%

500 kcal ▼

Macro Nutrients

Black Walnutsvs Cooked Chopped Frozen Broccoli

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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49.4%48g

Fat

2.2%2.14g

48 gvs2.14 g

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

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8.8%2.8g

Saturated Fat

1%0.32g

2.8 gvs0.32 g

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

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135%2.16g

Omega 3

47%0.75g

2.16 gvs0.75 g

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

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160%27.3g

Omega 6

1.37%0.23g

27.3 gvs0.23 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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5.95%7.74g

Carbohydrate

73.5%96g

7.74 gvs96 g

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

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1.23%0.89g

Sugars

36.2%26.3g

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

0.89 gvs26.3 g

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

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0.056%0.04g

Fructose

≤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]

0.04 gvsNA g

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

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%0.04g

Glucose

0.04 gvsNA g

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

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%0.81g

Sucrose

0.81 gvsNA g

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

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14.5%5.5g

Fiber

141%53.6g

5.5 gvs53.6 g

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

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34.7%19.4g

Protein

99%55.4g

19.4 gvs55.4 g

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

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Vitamins

Black Walnutsvs Cooked Chopped Frozen Broccoli

0.18%1.6μg

Vitamin A

101%911μg

RAE, retinol activity equivalents

1.6 μgvs911 μg

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

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3.84%0.046mg

Vitamin B1

82%0.98mg

Thiamine

0.046 mgvs0.98 mg

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

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8.08%0.11mg

Vitamin B2

111%1.45mg

Riboflavin

0.11 mgvs1.45 mg

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

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2.37%0.38mg

Vitamin B3

51%8.18mg

Niacin, nicotinic acid, niacinamide

0.38 mgvs8.18 mg

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

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27%1.34mg

Vitamin B5

98%4.9mg

Pantothenic acid

1.34 mgvs4.9 mg

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

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36.2%0.47mg

Vitamin B6

179%2.32mg

Pyridoxine

0.47 mgvs2.32 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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6.26%25μg

Vitamin B9

250%1000μg

Folates and Folic Acid

25 μgvs1000 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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1.53%1.37mg

Vitamin C

796%716mg

Ascorbic acid

1.37 mgvs716 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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11.2%1.7mg

Vitamin E

157%23.6mg

Tocopherols and Tocotrienols

1.7 mgvs23.6 mg

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

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1.8%2.2μg

Vitamin K

1311%1573μg

Phytomenadione or phylloquinone

2.2 μgvs1573 μg

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

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Minerals

Black Walnutsvs Cooked Chopped Frozen Broccoli

4.93%49.3mg

Calcium

59%589mg

49.3 mgvs589 mg

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

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122%1.1mg

Copper

67.5%0.61mg

1.1 mgvs0.61 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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31.5%2.52mg

Iron

136%11mg

2.52 mgvs11 mg

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

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38.7%162mg

Magnesium

55.3%232mg

162 mgvs232 mg

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

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137%3.15mg

Manganese

173%4mg

3.15 mgvs4 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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59%414mg

Phosphorus

125%875mg

414 mgvs875 mg

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

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12.4%422mg

Potassium

74.6%2536mg

422 mgvs2536 mg

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

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25%13.7μg

Selenium

22.7%12.5μg

13.7 μgvs12.5 μg

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

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0.11%1.6mg

Sodium

13%196mg

1.6 mgvs196 mg

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

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24.7%2.72mg

Zinc

45.5%5mg

2.72 mgvs5 mg

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

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0.1%3.7g

Water

43.8%1620g

3.7 gvs1620 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 Black Walnuts vs Cooked Chopped Frozen Broccoli:

Boiled Chopped Frozen Broccoli contains 563.7 times more Vitamin A, 21.3 times more Vitamin B1, 13.8 times more Vitamin B2, 21.5 times more Vitamin B3, 3.6 times more Vitamin B5, 4.9 times more Vitamin B6, 39.9 times more Vitamin B9, 521.5 times more Vitamin C, 14 times more Vitamin E and 721.3 times more Vitamin K than Dried Black Walnuts.
Both Dried Black Walnuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Black Walnuts vs Cooked Chopped Frozen Broccoli:

Dried Black Walnuts have 1.8 times more Copper than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 12 times more Calcium, 4.3 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, 2.1 times more Phosphorus, 6 times more Potassium, 121.6 times more Sodium, 1.8 times more Zinc and 439.8 times more Water than Dried Black Walnuts.
Both Dried Black Walnuts and Boiled Chopped Frozen Broccoli have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Black Walnuts have 22.4 times more Fat, 8.8 times more Saturated Fat, 2.9 times more Omega 3 and 117.5 times more Omega 6 than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 12.3 times more Carbohydrate, 29.5 times more Sugars, 9.8 times more Fiber and 2.8 times more Protein than Dried Black Walnuts.
Both Dried Black Walnuts and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 500 kcal.
Both Dried Black Walnuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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Compare Foods

Comparing Nutrients in 500 calories Black WalnutsVS Cooked Chopped Frozen Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Black Walnuts or Cooked Chopped Frozen Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: