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Comparing Nutrients in 100 grams Boiled BroccoliVS Black Walnuts

Macros Ratio

Protein Fat Carbs

Boiled Broccoli
23%
9%
68%
Black Walnuts
14%
80%
6%
100 g ▼

Macro Nutrients

1.2%35kcal
Energy
21.3%619kcal
35 kcalvs619 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.42%0.41g
Fat
61%59.3g
0.41 gvs59.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.25%0.079g
Saturated Fat
11%3.5g
0.079 gvs3.5 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.44%0.12g
Omega 3
167%2.68g
0.12 gvs2.68 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.3%0.051g
Omega 6
199%33.8g
0.051 gvs33.8 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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5.52%7.18g
Carbohydrate
7.37%9.6g
7.18 gvs9.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.9%1.4g
Sugars
1.5%1.1g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.4 gvs1.1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.02%0.74g
Fructose
0.069%0.05g
≤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]
0.74 gvs0.05 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.49g
Glucose
%0.05g
0.49 gvs0.05 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.08g
Sucrose
%1g
0.08 gvs1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.7%3.3g
Fiber
18%6.8g
3.3 gvs6.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.25%2.38g
Protein
43%24g
2.38 gvs24 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

8.56%77μg
Vitamin A
0.22%2μg
RAE, retinol activity equivalents
77 μgvs2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.25%0.063mg
Vitamin B1
4.75%0.057mg
Thiamine
0.063 mgvs0.057 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.46%0.12mg
Vitamin B2
10%0.13mg
Riboflavin
0.12 mgvs0.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.46%0.55mg
Vitamin B3
2.94%0.47mg
Niacin, nicotinic acid, niacinamide
0.55 mgvs0.47 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12.3%0.62mg
Vitamin B5
33%1.66mg
Pantothenic acid
0.62 mgvs1.66 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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15.4%0.2mg
Vitamin B6
45%0.58mg
Pyridoxine
0.2 mgvs0.58 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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27%108μg
Vitamin B9
7.75%31μg
Folates and Folic Acid
108 μgvs31 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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72%65mg
Vitamin C
1.9%1.7mg
Ascorbic acid
65 mgvs1.7 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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9.67%1.45mg
Vitamin E
14%2.08mg
Tocopherols and Tocotrienols
1.45 mgvs2.08 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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118%141μg
Vitamin K
2.25%2.7μg
Phytomenadione or phylloquinone
141 μgvs2.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4%40mg
Calcium
6.1%61mg
40 mgvs61 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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6.78%0.061mg
Copper
151%1.36mg
0.061 mgvs1.36 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.1%4μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
4 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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8.38%0.67mg
Iron
39%3.12mg
0.67 mgvs3.12 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5%21mg
Magnesium
48%201mg
21 mgvs201 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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8.43%0.19mg
Manganese
169%3.9mg
0.19 mgvs3.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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9.57%67mg
Phosphorus
73.3%513mg
67 mgvs513 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.6%293mg
Potassium
15.4%523mg
293 mgvs523 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.9%1.6μg
Selenium
31%17μg
1.6 μgvs17 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.73%41mg
Sodium
0.13%2mg
41 mgvs2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.1%0.45mg
Zinc
30.6%3.37mg
0.45 mgvs3.37 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.4%89.3g
Water
0.12%4.56g
89.3 gvs4.56 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Boiled Broccoli vs Black Walnuts:
Comparing minerals per 100 grams for Boiled Broccoli vs Black Walnuts:
Comparison of macro-nutrients per 100 grams:



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