Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Frozen Broccoli Spears	Roasted Pecans	Recommended Dietary Allowance
Energy	3.97% 115kcal	97% 2818kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	304% 295g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	78% 25g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	247% 3.95g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	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	21.7% 12g	67.3% 37.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	25% 226μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	32.7% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	29% 4.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	93% 373μg	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	301% 271mg	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	35.7% 5.36mg	34.4% 5.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Roasted Pecans	Recommended Dietary Allowance
Calcium	16.3% 163mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	35.7% 2.86mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	125% 524mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	33.5% 234mg	166% 1163mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	49.5% 1683mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	183% 20mg	11mg per day for Men 19-50 years
Water	9.7% 359g	0.12% 4.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Roasted Pecans per 14 oz

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

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

• 14 ounces of Frozen Broccoli Spears have 8.1 times more Vitamin A, 5.9 times more Vitamin B9 and 97.6 times more Vitamin C than Roasted Pecans.
• While 14 oz of Dry Roasted Pecans contain 6.3 times more Vitamin B1, 2.5 times more Vitamin B3 and 2.9 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Roasted Pecans provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin E per 14 ounces.
• 14 ounces of Roasted Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Dry Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Frozen Broccoli Spears have 80.8 times more Water than Roasted Pecans.
• While 14 oz of Dry Roasted Pecans contain 1.8 times more Calcium, 32.4 times more Copper, 3.9 times more Iron, 8.3 times more Magnesium, 15.4 times more Manganese, 5 times more Phosphorus, 1.7 times more Potassium, 2.1 times more Selenium and 14.9 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dry Roasted Pecans contain 24.5 times more Energy, 218.4 times more Fat, 120.8 times more Saturated Fat, 8 times more Omega 3, 529.1 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 Frozen Broccoli Spears.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6