Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Roasted Pecans	Recommended Dietary Allowance
Energy	3.83% 111kcal	97% 2818kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	304% 295g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	78% 25g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	247% 3.95g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	457% 77.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	41.4% 53.8g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	22.2% 16g	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	NA	0.22% 0.16g	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	NA	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	31.3% 12g	98% 37.3g	38g per day for Men 19-50 years
Protein	22% 12.3g	67.3% 37.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	32.7% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	29% 4.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55.6% 222μg	16% 63.5μg	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	177% 159mg	3.1% 2.78mg	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	35% 5.24mg	34.4% 5.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Roasted Pecans	Recommended Dietary Allowance
Calcium	13% 131mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	515% 4.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	30.3% 2.42mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	125% 524mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	679% 15.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.8% 194mg	166% 1163mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	49.5% 1683mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	183% 20mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.12% 4.45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Roasted Pecans:

• Boiled Chopped Frozen Broccoli has 7.3 times more Vitamin A, 3.5 times more Vitamin B9 and 57.3 times more Vitamin C than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 8.2 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 2.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Dry Roasted Pecans have similar amounts of Vitamin E per 14 oz.
• Both Boiled Chopped Frozen Broccoli as well as Dry Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Roasted Pecans:

• Boiled Chopped Frozen Broccoli has 81 times more Water than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 2.2 times more Calcium, 34.3 times more Copper, 4.6 times more Iron, 10.2 times more Magnesium, 17.6 times more Manganese, 6 times more Phosphorus, 3 times more Potassium, 5.7 times more Selenium and 18.1 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Pecans contain 25.4 times more Energy, 618.9 times more Fat, 349.1 times more Saturated Fat, 23.7 times more Omega 3, 1506 times more Omega 6, 2.5 times more Carbohydrate, 2.8 times more Sugars, 3.1 times more Fiber and 3.1 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.