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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	Frozen Chopped Broccoli	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	3.56% 103kcal	98% 2838kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	308% 299g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	89.8% 28.7g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	256% 4.1g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	527% 89.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	39.7% 51.6g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	21.7% 15.8g	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	4.54% 3.3g	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	% 2.98g	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 15.5g	g per day for Men 19-50 years
Fiber	31.3% 12g	99% 37.7g	38g per day for Men 19-50 years
Protein	20% 11g	65.2% 36.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	23% 206μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	156% 1.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	58.5% 2.93mg	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	66.5% 266μg	15% 59.5μg	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	249% 224mg	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	32.3% 4.84mg	67% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	22.2% 222mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	529% 4.76mg	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	40% 3.2mg	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	638% 14.7mg	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	28.3% 198mg	149% 1044mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	43.3% 24μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	161% 17.7mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.12% 4.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Oil Roasted Pecans per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Chopped Broccoli versus 14 oz of Oil Roasted Pecans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Frozen Chopped Broccoli have 10.4 times more Vitamin A, 4.5 times more Vitamin B9 and 80.6 times more Vitamin C than Oil Roasted Pecans.
• While 14 oz of Oil Roasted Pecans contain 8.9 times more Vitamin B1, 2.6 times more Vitamin B3, 2.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.1 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Oil Roasted Pecans provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Oil Roasted Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Oil Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Frozen Chopped Broccoli have 80.9 times more Water than Oil Roasted Pecans.
• While 14 oz of Oil Roasted Pecans contain 31.6 times more Copper, 3 times more Iron, 6.7 times more Magnesium, 12.6 times more Manganese, 5.3 times more Phosphorus, 1.8 times more Potassium, 2.1 times more Selenium and 9.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Oil Roasted Pecans contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oil Roasted Pecans contain 27.5 times more Energy, 259.4 times more Fat, 164.5 times more Saturated Fat, 9.8 times more Omega 3, 727.5 times more Omega 6, 2.7 times more Carbohydrate, 2.9 times more Sugars, 3.2 times more Fiber and 3.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6