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Comparing Nutrients in 100 calories BroccoliVS Black Walnuts

Weight per 100 calories

Broccoli
294g
Black Walnuts
16g

Dried Black Walnuts have 18.2 times more energy per unit of mass than Raw Broccoli, which is very high in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 100 calories - Broccoli or Black Walnuts?

Macros Ratio

Protein Fat Carbs

Broccoli
27%
8%
65%
Black Walnuts
14%
80%
6%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
1.12%1.1g
Fat
9.9%9.6g
1.1 gvs9.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.05%0.34g
Saturated Fat
1.76%0.56g
0.34 gvs0.56 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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11.6%0.19g
Omega 3
27%0.43g
0.19 gvs0.43 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.85%0.14g
Omega 6
32%5.45g
0.14 gvs5.45 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%19.5g
Carbohydrate
1.2%1.55g
19.5 gvs1.55 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.9%5g
Sugars
0.25%0.18g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5 gvs0.18 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.76%2g
Fructose
0.011%0.008g
≤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]
2 gvs0.008 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.44g
Glucose
%0.008g
1.44 gvs0.008 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.29g
Sucrose
%0.16g
0.29 gvs0.16 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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20%7.65g
Fiber
2.9%1.1g
7.65 gvs1.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
15%8.3g
Protein
6.94%3.9g
8.3 gvs3.9 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

10%91μg
Vitamin A
0.036%0.32μg
RAE, retinol activity equivalents
91 μgvs0.32 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17.4%0.21mg
Vitamin B1
0.77%0.009mg
Thiamine
0.21 mgvs0.009 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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26.5%0.34mg
Vitamin B2
1.6%0.021mg
Riboflavin
0.34 mgvs0.021 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
11.7%1.88mg
Vitamin B3
0.47%0.076mg
Niacin, nicotinic acid, niacinamide
1.88 mgvs0.076 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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33.7%1.7mg
Vitamin B5
5.36%0.27mg
Pantothenic acid
1.7 mgvs0.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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39.6%0.51mg
Vitamin B6
7.24%0.094mg
Pyridoxine
0.51 mgvs0.094 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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46.3%185μg
Vitamin B9
1.25%5μg
Folates and Folic Acid
185 μgvs5 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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292%262mg
Vitamin C
0.31%0.27mg
Ascorbic acid
262 mgvs0.27 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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15.3%2.3mg
Vitamin E
2.24%0.34mg
Tocopherols and Tocotrienols
2.3 mgvs0.34 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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249%299μg
Vitamin K
0.36%0.44μg
Phytomenadione or phylloquinone
299 μgvs0.44 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

14%138mg
Calcium
0.99%9.85mg
138 mgvs9.85 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16%0.14mg
Copper
24.4%0.22mg
0.14 mgvs0.22 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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27%2.15mg
Iron
6.3%0.5mg
2.15 mgvs0.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14.7%61.8mg
Magnesium
7.73%32.5mg
61.8 mgvs32.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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27%0.62mg
Manganese
27.4%0.63mg
0.62 mgvs0.63 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
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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27.7%194mg
Phosphorus
12%83mg
194 mgvs83 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
27.3%929mg
Potassium
2.5%84.5mg
929 mgvs84.5 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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13.4%7.35μg
Selenium
5%2.75μg
7.35 μgvs2.75 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
6.47%97mg
Sodium
0.022%0.32mg
97 mgvs0.32 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11%1.2mg
Zinc
4.95%0.54mg
1.2 mgvs0.54 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.1%263g
Water
0.02%0.74g
263 gvs0.74 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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



Compare more foods per 100 kcal: