Lets compare vitamin content per 7 ounces of Black Walnuts vs Frozen Broccoli Spears:
Dried Black Walnuts have 6.9 times more Vitamin B5, 3.3 times more Vitamin B6 and 1.5 times more Vitamin E than Frozen Broccoli Spears.
While Frozen Broccoli Spears contain 28.5 times more Vitamin A, 1.3 times more Vitamin B1, 3 times more Vitamin B9, 40.2 times more Vitamin C and 37.6 times more Vitamin K than Dried Black Walnuts.
Both Dried Black Walnuts and Frozen Broccoli Spears have similar amounts of Vitamin B2 and Vitamin B3 per 7 oz.
Both Dried Black Walnuts as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Black Walnuts vs Frozen Broccoli Spears:
Dried Black Walnuts have 1.5 times more Calcium, 37.8 times more Copper, 4.3 times more Iron, 12.6 times more Magnesium, 15.2 times more Manganese, 8.7 times more Phosphorus, 2.1 times more Potassium, 8.9 times more Selenium and 9.9 times more Zinc than Frozen Broccoli Spears.
While Frozen Broccoli Spears contain 8.5 times more Sodium and 19.9 times more Water than Dried Black Walnuts.
Comparison of macro-nutrients per 7 ounces:
Dried Black Walnuts have 21.3 times more Energy, 174.5 times more Fat, 67 times more Saturated Fat, 21.4 times more Omega 3, 912.4 times more Omega 6, 1.8 times more Carbohydrate, 2.3 times more Fiber and 7.9 times more Protein than Frozen Broccoli Spears.
While Frozen Broccoli Spears contain 1.3 times more Sugars than Dried Black Walnuts.
Both Dried Black Walnuts as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.