Comparing Nutrients in 14 ounces Broccoli VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Pecans	5%	88%	7%

Macro Nutrients

	Broccoli	Pecans	Recommended Dietary Allowance
Energy	4.65% 135kcal	95% 2743kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	294% 286g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	76.6% 24.5g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	245% 3.9g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	482% 82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	42.3% 55g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 15.5g	g per day for Men 19-50 years
Fiber	27% 10.3g	100% 38g	38g per day for Men 19-50 years
Protein	20% 11g	65% 36.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Pecans	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	218% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	29% 4.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	68.5% 3.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	300% 90μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	22% 87.3μg	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	393% 354mg	4.85% 4.37mg	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	20.6% 3.1mg	37% 5.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Pecans	Recommended Dietary Allowance
Calcium	18.7% 187mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	529% 4.76mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.99% 39.7μg	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	36.2% 2.9mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	777% 18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	138% 62μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37.4% 262mg	157% 1099mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	48% 1627mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	27.4% 15μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	163% 18mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.38% 14g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 10.3 times more Vitamin A, 2.9 times more Vitamin B9, 81.1 times more Vitamin C and 29 times more Vitamin K than Pecans nuts.
• While Pecans nuts contain 9.3 times more Vitamin B1, 1.8 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.8 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Pecans nuts have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.
• Both Raw Broccoli as well as Pecans nuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Pecans:

• Raw Broccoli has more Sodium and 25.4 times more Water than Pecans nuts.
• While Pecans nuts contain 1.5 times more Calcium, 24.5 times more Copper, 3.5 times more Iron, 5.8 times more Magnesium, 21.4 times more Manganese, 4.2 times more Phosphorus, 1.3 times more Potassium, 1.5 times more Selenium and 11 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Pecans nuts contain 20.3 times more Energy, 194.5 times more Fat, 54.2 times more Saturated Fat, 15.7 times more Omega 3, 421 times more Omega 6, 2.1 times more Carbohydrate, 2.3 times more Sugars, 3.7 times more Fiber and 3.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Pecans nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.