Compare Nutrients / 100g VS
Plant Nutrients DB
Show only:
Extra filters:
RDA target:
Choose the amount of food:

100 g100 kcal
Menu:

Compare Nutrients in 100 grams BroccoliVS Black Walnuts

Macros Ratio

ProteinsFatsCarbs

Broccoli
33%
10%
57%
Black Walnuts
16%
86%
-2%

Vitamins

100gRDA for Men 19-30 years
BroccoliBlack Walnuts
Vitamin A
3.44%
0.22%
31 μg2 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
5.9%
4.75%
0.071 mg0.057 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
9%
10%
0.117 mg0.13 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
4%
2.94%
0.639 mg0.47 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
13%
45%
0.175 mg0.583 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
99%
1.9%
89.2 mg1.7 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
5.2%
14%
0.78 mg2.08 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
84.7%
2.25%
101.6 μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
15.8%
7.75%
63 μg31 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
BroccoliBlack Walnuts
Calcium
4.7%
6.1%
47 mg61 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
5.44%
151%
0.049 mg1.36 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
9.13%
39%
0.73 mg3.12 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
5.25%
50%
21 mg201 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
9.13%
169%
0.21 mg3.896 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
9.43%
73%
66 mg513 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
6.72%
11%
316 mg523 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
4.55%
31%
2.5 μg17 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
2.2%
0.13%
33 mg2 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
3.73%
30.6%
0.41 mg3.37 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Broccoli vs Black Walnuts:
Raw Broccoli has 15.5 times more Vitamin A, 1.2 times more Thiamine, 1.4 times more Vitamin B3, 52.5 times more Vitamin C, 37.6 times more Vitamin K and 2 times more Folate than Dried Black Walnuts. While Dried Black Walnuts contain 3.3 times more Vitamin B6 and 2.7 times more Vitamin E than Raw Broccoli. Both Raw Broccoli and Dried Black Walnuts have similar amounts of Vitamin B2 per 100g.

Comparing minerals per 100 grams for Broccoli vs Black Walnuts:
Raw Broccoli has 16.5 times more Sodium than Dried Black Walnuts. While Dried Black Walnuts contain 1.3 times more Calcium, 27.8 times more Copper, 4.3 times more Iron, 9.6 times more Magnesium, 18.6 times more Manganese, 7.8 times more Phosphorus, 1.7 times more Potassium, 6.8 times more Selenium and 8.2 times more Zinc than Raw Broccoli.

Macro Nutrients

100gRDA for Men 19-30 years
BroccoliBlack Walnuts
Fat
0.38%
61%
0.37 g59.33 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
5.04%
43%
2.82 g24.06 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
5.1%
7.37%
6.64 g9.58 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
1.17%
21%
34 kcal619 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
2.34%
1.5%
1.7 g1.1 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
6.84%
18%
2.6 g6.8 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.36%
11%
0.114 g3.483 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
3.94%
167%
0.063 g2.677 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.29%
199%
0.049 g33.76 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.4%
0.12%
89.3 g4.56 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Broccoli has 1.5 times more Sugars and 19.6 times more Water than Dried Black Walnuts. While Dried Black Walnuts contain 160.4 times more Fat, 8.5 times more Protein, 1.4 times more Carbohydrate, 18.2 times more Energy, 2.6 times more Fiber, 30.6 times more Saturated Fat, 42.5 times more Omega 3 and 689 times more Omega 6 than Raw Broccoli.