Comparing Nutrients in 5 ounces WalnutsVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Walnuts

84%

Frozen Chopped Broccoli

34%

58%

5 oz ▼

Macro Nutrients

Walnutsvs Frozen Chopped Broccoli

32%927kcal

Energy

1.27%37kcal

927 kcalvs37 kcal

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

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95%92g

Fat

0.42%0.41g

92 gvs0.41 g

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

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27%8.7g

Saturated Fat

0.19%0.062g

8.7 gvs0.062 g

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

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804%13g

Omega 3

9.3%0.15g

13 gvs0.15 g

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

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318%54g

Omega 6

0.26%0.044g

54 gvs0.044 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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15%19.4g

Carbohydrate

5.2%6.78g

19.4 gvs6.78 g

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

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5.1%3.7g

Sugars

2.64%1.9g

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

3.7 gvs1.9 g

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

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0.18%0.13g

Fructose

1.62%1.18g

≤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]

0.13 gvs1.18 g

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

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%0.11g

Glucose

%1.06g

0.11 gvs1.06 g

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

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%3.44g

Sucrose

3.44 gvsNA g

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

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25%9.5g

Fiber

11%4.25g

9.5 gvs4.25 g

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

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38.6%21.6g

Protein

7.1%4g

21.6 gvs4 g

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

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Vitamins

Walnutsvs Frozen Chopped Broccoli

0.16%1.4μg

Vitamin A

8.2%73.7μg

RAE, retinol activity equivalents

1.4 μgvs73.7 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

40.3%0.48mg

Vitamin B1

6.26%0.075mg

Thiamine

0.48 mgvs0.075 mg

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

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16.4%0.21mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.21 mgvs0.14 mg

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

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9.97%1.6mg

Vitamin B3

4.16%0.67mg

Niacin, nicotinic acid, niacinamide

1.6 mgvs0.67 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

16%0.81mg

Vitamin B5

7.9%0.4mg

Pantothenic acid

0.81 mgvs0.4 mg

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

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58.6%0.76mg

Vitamin B6

14%0.18mg

Pyridoxine

0.76 mgvs0.18 mg

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

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81.7%24.5μg

Vitamin B7

Biotin

24.5 μgvsNA μg

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

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34.7%139μg

Vitamin B9

23.7%95μg

Folates and Folic Acid

139 μgvs95 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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2.05%1.84mg

Vitamin C

89%80mg

Ascorbic acid

1.84 mgvs80 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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6.6%0.99mg

Vitamin E

11.5%1.73mg

Tocopherols and Tocotrienols

0.99 mgvs1.73 mg

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

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3.2%3.83μg

Vitamin K

96%115μg

Phytomenadione or phylloquinone

3.83 μgvs115 μg

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

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Minerals

Walnutsvs Frozen Chopped Broccoli

14%139mg

Calcium

7.94%79.4mg

139 mgvs79.4 mg

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

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250%2.25mg

Copper

6%0.054mg

2.25 mgvs0.054 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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51.6%4.12mg

Iron

14.4%1.15mg

4.12 mgvs1.15 mg

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

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53.3%224mg

Magnesium

6.07%25.5mg

224 mgvs25.5 mg

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

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210%4.84mg

Manganese

18%0.42mg

4.84 mgvs0.42 mg

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

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66%29.8μg

Molybdenum

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

29.8 μgvsNA μg

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

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70%490mg

Phosphorus

10%71mg

490 mgvs71 mg

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

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18.4%625mg

Potassium

8.84%301mg

625 mgvs301 mg

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

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12.6%6.95μg

Selenium

7.2%3.97μg

6.95 μgvs3.97 μg

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

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0.19%2.83mg

Sodium

2.27%34mg

2.83 mgvs34 mg

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

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40%4.38mg

Zinc

6.2%0.68mg

4.38 mgvs0.68 mg

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

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0.16%5.77g

Water

3.5%130g

5.77 gvs130 g

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

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Lets compare vitamin content per 5 ounces of Walnuts vs Frozen Chopped Broccoli:

English Walnuts have 6.4 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B3, 2 times more Vitamin B5, 4.1 times more Vitamin B6 and 1.5 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A, 43.4 times more Vitamin C, 1.7 times more Vitamin E and 30 times more Vitamin K than English Walnuts.
Both English Walnuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Walnuts vs Frozen Chopped Broccoli:

English Walnuts have 1.8 times more Calcium, 41.7 times more Copper, 3.6 times more Iron, 8.8 times more Magnesium, 11.6 times more Manganese, 6.9 times more Phosphorus, 2.1 times more Potassium, 1.8 times more Selenium and 6.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 12 times more Sodium and 22.5 times more Water than English Walnuts.

Comparison of macro-nutrients per 5 ounces:

English Walnuts have 25.2 times more Energy, 224.9 times more Fat, 139.2 times more Saturated Fat, 86.5 times more Omega 3, 1228.8 times more Omega 6, 2.9 times more Carbohydrate, 1.9 times more Sugars, 2.2 times more Fiber and 5.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 9.2 times more Fructose than English Walnuts.
Both English Walnuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

WalnutsVS Glazed WalnutsFrozen Chopped BroccoliVS Glazed WalnutsWalnutsVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 5 ounces WalnutsVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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