Comparing Nutrients in 7 ounces Frozen Chopped BroccoliVS Walnuts

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli

34%

58%

Walnuts

84%

7 oz ▼

Macro Nutrients

Frozen Chopped Broccolivs Walnuts

1.78%51.6kcal

Energy

44.8%1298kcal

51.6 kcalvs1298 kcal

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

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0.59%0.58g

Fat

133%129g

0.58 gvs129 g

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

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0.27%0.087g

Saturated Fat

38%12g

0.087 gvs12 g

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

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13%0.21g

Omega 3

1126%18g

0.21 gvs18 g

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

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0.36%0.062g

Omega 6

445%75.6g

0.062 gvs75.6 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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7.3%9.5g

Carbohydrate

21%27.2g

9.5 gvs27.2 g

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

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3.7%2.68g

Sugars

7.14%5.18g

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

2.68 gvs5.18 g

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

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2.27%1.65g

Fructose

0.25%0.18g

≤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]

1.65 gvs0.18 g

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

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%1.5g

Glucose

%0.16g

1.5 gvs0.16 g

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

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Sucrose

%4.82g

NA gvs4.82 g

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

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15.7%5.95g

Fiber

35%13.3g

5.95 gvs13.3 g

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

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9.96%5.58g

Protein

54%30.2g

5.58 gvs30.2 g

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

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Vitamins

Frozen Chopped Broccolivs Walnuts

11.5%103μg

Vitamin A

0.22%2μg

RAE, retinol activity equivalents

103 μgvs2 μg

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

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8.76%0.11mg

Vitamin B1

56.4%0.68mg

Thiamine

0.11 mgvs0.68 mg

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

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14.7%0.19mg

Vitamin B2

23%0.3mg

Riboflavin

0.19 mgvs0.3 mg

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

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5.83%0.93mg

Vitamin B3

14%2.23mg

Niacin, nicotinic acid, niacinamide

0.93 mgvs2.23 mg

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

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11%0.55mg

Vitamin B5

22.6%1.13mg

Pantothenic acid

0.55 mgvs1.13 mg

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

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20%0.26mg

Vitamin B6

82%1.07mg

Pyridoxine

0.26 mgvs1.07 mg

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

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Vitamin B7

114%34.3μg

Biotin

NA μgvs34.3 μg

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

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33.2%133μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

133 μgvs194 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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124%112mg

Vitamin C

2.87%2.58mg

Ascorbic acid

112 mgvs2.58 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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16%2.42mg

Vitamin E

9.26%1.4mg

Tocopherols and Tocotrienols

2.42 mgvs1.4 mg

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

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134%161μg

Vitamin K

4.47%5.36μg

Phytomenadione or phylloquinone

161 μgvs5.36 μg

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

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Minerals

Frozen Chopped Broccolivs Walnuts

11%111mg

Calcium

19.4%194mg

111 mgvs194 mg

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

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8.38%0.075mg

Copper

350%3.15mg

0.075 mgvs3.15 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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20%1.6mg

Iron

72%5.77mg

1.6 mgvs5.77 mg

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

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8.5%35.7mg

Magnesium

74.7%314mg

35.7 mgvs314 mg

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

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25.4%0.58mg

Manganese

295%6.77mg

0.58 mgvs6.77 mg

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

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Molybdenum

93%41.7μg

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

NA μgvs41.7 μg

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

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14%99mg

Phosphorus

98%687mg

99 mgvs687 mg

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

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12.4%421mg

Potassium

25.7%875mg

421 mgvs875 mg

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

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10%5.56μg

Selenium

17.7%9.72μg

5.56 μgvs9.72 μg

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

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3.18%47.6mg

Sodium

0.26%3.97mg

47.6 mgvs3.97 mg

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

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8.66%0.95mg

Zinc

55.7%6.13mg

0.95 mgvs6.13 mg

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

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4.9%181g

Water

0.22%8.08g

181 gvs8.08 g

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

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Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Walnuts:

Frozen Chopped Broccoli, Unprepared has 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.
While English Walnuts contain 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.
Both Frozen Chopped Broccoli, Unprepared as well as English Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Walnuts:

Frozen Chopped Broccoli, Unprepared has 12 times more Sodium and 22.5 times more Water than English Walnuts.
While English Walnuts contain 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.

Comparison of macro-nutrients per 7 ounces:

Frozen Chopped Broccoli, Unprepared has 9.2 times more Fructose than English Walnuts.
While English Walnuts contain 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.
Both Frozen Chopped Broccoli, Unprepared as well as English Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Frozen Chopped BroccoliVS Cooked Chopped Frozen BroccoliWalnutsVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Glazed WalnutsWalnutsVS Glazed Walnuts

Compare Foods

Comparing Nutrients in 7 ounces Frozen Chopped BroccoliVS Walnuts

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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