Comparing Nutrients in 100 calories Pecans VS Boiled Spears Frozen Broccoli

Weight per 100 calories

• Pecans: 14.5g
• Boiled Spears Frozen Broccoli: 357g

Pecans have 24.7 times more energy per 100g than Boiled Spears Frozen Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 100 calories - Pecans or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Pecans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	8.9% 0.14g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	17.6% 3g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.54% 2g	14.7% 19g	130g per day for Men 19-50 years
Sugars	0.79% 0.57g	7.24% 5.25g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.008% 0.006g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.006g	NA	g per day for Men 19-50 years
Sucrose	% 0.56g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	28% 10.7g	38g per day for Men 19-50 years
Protein	2.37% 1.33g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Pecans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.048% 0.43μg	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.96% 0.096mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.45% 0.019mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.06% 0.17mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.12mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.34% 0.03mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	11% 3.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.8% 3.2μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.18% 0.16mg	159% 143mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.35% 0.2mg	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.51μg	262% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	1% 10mg	18.2% 182mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.036% 1.45μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	4.58% 0.37mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	4.17% 17.5mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	28.3% 0.65mg	50.5% 1.16mg	2.3mg per day for Men 19-50 years
Molybdenum	5% 2.26μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.73% 40mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.3mg	19% 643mg	3400mg per day for Men 19-50 years
Selenium	1% 0.55μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.7% 85.7mg	1500mg per day for Men 19-50 years
Zinc	5.96% 0.66mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.014% 0.51g	8.76% 324g	3700g per day for Men 19-50 years

Pecans VS Boiled Spears Frozen Broccoli Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Pecans or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 100 calories of Pecans vs Boiled Spears Frozen Broccoli:

• 100 kcal of Boiled and Drained Spears Frozen Broccoli contain 419.5 times more Vitamin A, 2.1 times more Vitamin B1, 15.4 times more Vitamin B2, 9.7 times more Vitamin B3, 7.8 times more Vitamin B5, 15.3 times more Vitamin B6, 33.7 times more Vitamin B9, 899.6 times more Vitamin C, 23.3 times more Vitamin E and 621.2 times more Vitamin K than Pecans nuts.
• 100 calories of Pecans have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Pecans nuts as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Pecans vs Boiled Spears Frozen Broccoli:

• 100 kcal of Boiled and Drained Spears Frozen Broccoli contain 18 times more Calcium, 6 times more Iron, 4.1 times more Magnesium, 1.8 times more Manganese, 4.9 times more Phosphorus, 10.8 times more Potassium, 12.3 times more Selenium, more Sodium, 1.6 times more Zinc and 636 times more Water than Pecans nuts.
• Both Pecans and Boiled Spears Frozen Broccoli contain similar levels of Copper per 100 calories.
• 100 calories of Pecans lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Pecans have 26.5 times more Fat, 13.9 times more Saturated Fat and 64.3 times more Omega 6 than Boiled Spears Frozen Broccoli.
• While 100 kcal of Boiled and Drained Spears Frozen Broccoli contain 9.5 times more Carbohydrate, 9.1 times more Sugars, 7.7 times more Fiber and 8.3 times more Protein than Pecans nuts.
• Both Pecans and Boiled Spears Frozen Broccoli offer comparable quantities of Energy and Omega 3 per 100 calories.
• 100 calories of Pecans provide inadequate amounts of Carbohydrate
• 100 calories of Boiled Spears Frozen Broccoli provide inadequate amounts of Omega 6