Comparing Nutrients in 100 grams WalnutsVS Frozen Broccoli Spears

Macros Ratio

Protein Fat Carbs

Walnuts

84%

Frozen Broccoli Spears

33%

59%

100 g ▼

Macro Nutrients

Walnutsvs Frozen Broccoli Spears

22.6%654kcal

Energy

1%29kcal

654 kcalvs29 kcal

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

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67.2%65.2g

Fat

0.35%0.34g

65.2 gvs0.34 g

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

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19%6.13g

Saturated Fat

0.16%0.052g

6.13 gvs0.052 g

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

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568%9.1g

Omega 3

7.8%0.13g

9.1 gvs0.13 g

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

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224%38g

Omega 6

0.22%0.037g

38 gvs0.037 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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10.5%13.7g

Carbohydrate

4.1%5.35g

13.7 gvs5.35 g

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

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3.6%2.6g

Sugars

2.03%1.47g

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

2.6 gvs1.47 g

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

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0.12%0.09g

Fructose

≤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]

0.09 gvsNA g

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

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%0.08g

Glucose

0.08 gvsNA g

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

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%2.43g

Sucrose

2.43 gvsNA g

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

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17.6%6.7g

Fiber

7.9%3g

6.7 gvs3 g

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

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27%15.2g

Protein

5.46%3.06g

15.2 gvs3.06 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Walnutsvs Frozen Broccoli Spears

0.11%1μg

Vitamin A

6.33%57μg

RAE, retinol activity equivalents

1 μgvs57 μg

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

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28.4%0.34mg

Vitamin B1

6%0.072mg

Thiamine

0.34 mgvs0.072 mg

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

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11.5%0.15mg

Vitamin B2

8.77%0.11mg

Riboflavin

0.15 mgvs0.11 mg

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

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7.03%1.13mg

Vitamin B3

2.9%0.46mg

Niacin, nicotinic acid, niacinamide

1.13 mgvs0.46 mg

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

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11.4%0.57mg

Vitamin B5

4.84%0.24mg

Pantothenic acid

0.57 mgvs0.24 mg

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

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41.3%0.54mg

Vitamin B6

13.5%0.18mg

Pyridoxine

0.54 mgvs0.18 mg

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

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57.7%17.3μg

Vitamin B7

Biotin

17.3 μgvsNA μg

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

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24.5%98μg

Vitamin B9

23.5%94μg

Folates and Folic Acid

98 μgvs94 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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1.44%1.3mg

Vitamin C

76%68.3mg

Ascorbic acid

1.3 mgvs68.3 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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4.67%0.7mg

Vitamin E

9%1.35mg

Tocopherols and Tocotrienols

0.7 mgvs1.35 mg

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

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2.25%2.7μg

Vitamin K

84.5%101μg

Phytomenadione or phylloquinone

2.7 μgvs101 μg

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

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Minerals

Walnutsvs Frozen Broccoli Spears

9.8%98mg

Calcium

4.1%41mg

98 mgvs41 mg

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

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176%1.6mg

Copper

4%0.036mg

1.6 mgvs0.036 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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36.4%2.9mg

Iron

9%0.72mg

2.9 mgvs0.72 mg

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

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37.6%158mg

Magnesium

3.8%16mg

158 mgvs16 mg

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

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148%3.4mg

Manganese

11%0.26mg

3.4 mgvs0.26 mg

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

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46.7%21μg

Molybdenum

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

21 μgvsNA μg

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

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49.4%346mg

Phosphorus

8.43%59mg

346 mgvs59 mg

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

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13%441mg

Potassium

7.35%250mg

441 mgvs250 mg

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

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8.9%4.9μg

Selenium

3.45%1.9μg

4.9 μgvs1.9 μg

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

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0.13%2mg

Sodium

1.13%17mg

2 mgvs17 mg

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

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28%3.1mg

Zinc

3.1%0.34mg

3.1 mgvs0.34 mg

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

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0.11%4.07g

Water

2.45%91g

4.07 gvs91 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 Walnuts vs Frozen Broccoli Spears:

English Walnuts have 4.7 times more Vitamin B1, 1.3 times more Vitamin B2, 2.4 times more Vitamin B3, 2.4 times more Vitamin B5 and 3.1 times more Vitamin B6 than Frozen Broccoli Spears.
While Frozen Broccoli Spears contain 57 times more Vitamin A, 52.5 times more Vitamin C, 1.9 times more Vitamin E and 37.6 times more Vitamin K than English Walnuts.
Both English Walnuts and Frozen Broccoli Spears have similar amounts of Vitamin B9 per 100 g.
Both English Walnuts as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Walnuts vs Frozen Broccoli Spears:

English Walnuts have 2.4 times more Calcium, 44.1 times more Copper, 4 times more Iron, 9.9 times more Magnesium, 13.3 times more Manganese, 5.9 times more Phosphorus, 1.8 times more Potassium, 2.6 times more Selenium and 9.1 times more Zinc than Frozen Broccoli Spears.
While Frozen Broccoli Spears contain 8.5 times more Sodium and 22.2 times more Water than English Walnuts.

Comparison of macro-nutrients per 100 grams:

English Walnuts have 22.6 times more Energy, 191.8 times more Fat, 117.8 times more Saturated Fat, 72.6 times more Omega 3, 1029.5 times more Omega 6, 2.6 times more Carbohydrate, 1.8 times more Sugars, 2.2 times more Fiber and 5 times more Protein than Frozen Broccoli Spears.
Both English Walnuts as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

WalnutsVS Glazed WalnutsFrozen Broccoli SpearsVS Glazed WalnutsWalnutsVS Boiled Spears Frozen BroccoliFrozen Broccoli SpearsVS Boiled Spears Frozen Broccoli

Compare Foods

Comparing Nutrients in 100 grams WalnutsVS Frozen Broccoli Spears

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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