Comparing Nutrients in 500 calories Black WalnutsVS Frozen Chopped Broccoli

Weight per 500 calories

Black Walnuts

80.8g

Frozen Chopped Broccoli

1923g

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 500 calories - Black Walnuts or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Black Walnuts

14%

80%

Frozen Chopped Broccoli

34%

58%

500 kcal ▼

Macro Nutrients

Black Walnutsvs Frozen Chopped Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Nuts and Seeds rich in Energy

49.4%48g

Fat

5.75%5.58g

48 gvs5.58 g

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

Find Nuts and Seeds rich in Fat

8.8%2.8g

Saturated Fat

2.64%0.85g

2.8 gvs0.85 g

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

Find Nuts and Seeds rich in Saturated Fat

135%2.16g

Omega 3

126%2g

2.16 gvs2 g

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

Find Nuts and Seeds rich in Omega 3

160%27.3g

Omega 6

3.5%0.6g

27.3 gvs0.6 g

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

Find Nuts and Seeds 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 Nuts and Seeds rich in Cholesterol

5.95%7.74g

Carbohydrate

70.7%92g

7.74 gvs92 g

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

Find Nuts and Seeds rich in Carbohydrate

1.23%0.89g

Sugars

36%26g

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

0.89 gvs26 g

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

Find Nuts and Seeds rich in Sugars

0.056%0.04g

Fructose

22%16g

≤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 gvs16 g

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

Find Nuts and Seeds rich in Fructose

%0.04g

Glucose

%14.4g

0.04 gvs14.4 g

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

Find Nuts and Seeds rich in Glucose

%0.81g

Sucrose

0.81 gvsNA g

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

Find Nuts and Seeds rich in Sucrose

14.5%5.5g

Fiber

152%57.7g

5.5 gvs57.7 g

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

Find Nuts and Seeds rich in Fiber

34.7%19.4g

Protein

96%54g

19.4 gvs54 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Black Walnutsvs Frozen Chopped Broccoli

0.18%1.6μg

Vitamin A

111%1000μg

RAE, retinol activity equivalents

1.6 μgvs1000 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

3.84%0.046mg

Vitamin B1

85%1mg

Thiamine

0.046 mgvs1 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

8.08%0.11mg

Vitamin B2

142%1.85mg

Riboflavin

0.11 mgvs1.85 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

2.37%0.38mg

Vitamin B3

56.5%9.04mg

Niacin, nicotinic acid, niacinamide

0.38 mgvs9.04 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

27%1.34mg

Vitamin B5

107%5.37mg

Pantothenic acid

1.34 mgvs5.37 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

36.2%0.47mg

Vitamin B6

192%2.5mg

Pyridoxine

0.47 mgvs2.5 mg

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

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

6.26%25μg

Vitamin B9

322%1288μg

Folates and Folic Acid

25 μgvs1288 μg

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

Find Nuts and Seeds 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 Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

1.53%1.37mg

Vitamin C

1205%1085mg

Ascorbic acid

1.37 mgvs1085 mg

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

Find Nuts and Seeds 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 Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

11.2%1.7mg

Vitamin E

156%23.5mg

Tocopherols and Tocotrienols

1.7 mgvs23.5 mg

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

Find Nuts and Seeds rich in Vitamin E

1.8%2.2μg

Vitamin K

1300%1560μg

Phytomenadione or phylloquinone

2.2 μgvs1560 μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Black Walnutsvs Frozen Chopped Broccoli

4.93%49.3mg

Calcium

108%1077mg

49.3 mgvs1077 mg

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

Find Nuts and Seeds rich in Calcium

122%1.1mg

Copper

81%0.73mg

1.1 mgvs0.73 mg

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

Find Nuts and Seeds rich in Copper

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 .

Find Nuts and Seeds rich in Fluoride

31.5%2.52mg

Iron

195%15.6mg

2.52 mgvs15.6 mg

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

Find Nuts and Seeds rich in Iron

38.7%162mg

Magnesium

82.4%346mg

162 mgvs346 mg

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

Find Nuts and Seeds rich in Magnesium

137%3.15mg

Manganese

246%5.65mg

3.15 mgvs5.65 mg

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

Find Nuts and Seeds rich in Manganese

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 .

Find Nuts and Seeds rich in Molybdenum

59%414mg

Phosphorus

137%962mg

414 mgvs962 mg

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

Find Nuts and Seeds rich in Phosphorus

12.4%422mg

Potassium

120%4077mg

422 mgvs4077 mg

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

Find Nuts and Seeds rich in Potassium

25%13.7μg

Selenium

98%54μg

13.7 μgvs54 μg

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

Find Nuts and Seeds rich in Selenium

0.11%1.6mg

Sodium

30.8%462mg

1.6 mgvs462 mg

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

Find Nuts and Seeds rich in Sodium

24.7%2.72mg

Zinc

84%9.23mg

2.72 mgvs9.23 mg

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

Find Nuts and Seeds rich in Zinc

0.1%3.7g

Water

47.5%1759g

3.7 gvs1759 g

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

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
Both Dried Black Walnuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Black WalnutsVS Frozen Chopped Broccoli

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: