Comparing Nutrients in 14 ounces Pecans VS 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	95% 2743kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	294% 286g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	76.6% 24.5g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	245% 3.9g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	482% 82g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	8.05% 5.83g	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	0.22% 0.16g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 15.5g	NA	g per day for Men 19-50 years
Fiber	100% 38g	31.3% 12g	38g per day for Men 19-50 years
Protein	65% 36.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Pecans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	218% 2.6mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.63mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.5% 3.43mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	300% 90μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	29.8% 119μg	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	4.85% 4.37mg	177% 159mg	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	37% 5.56mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	27.8% 278mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	529% 4.76mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.99% 39.7μg	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	126% 10mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	777% 18mg	56% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	138% 62μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	157% 1099mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	48% 1627mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	27.4% 15μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	163% 18mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.38% 14g	9.73% 360g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Pecans have 12 times more Vitamin B1, 1.6 times more Vitamin B2, 2.5 times more Vitamin B3, 3.1 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 17 times more Vitamin A, 1.4 times more Vitamin B9, 36.5 times more Vitamin C and 25.2 times more Vitamin K than Pecans nuts.
• Both Pecans and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Pecans nuts as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Pecans have 1.4 times more Calcium, 27.9 times more Copper, 4.1 times more Iron, 6.1 times more Magnesium, 13.8 times more Manganese, 5 times more Phosphorus, 2.3 times more Potassium, 2 times more Selenium and 15.1 times more Zinc than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 25.8 times more Water than Pecans nuts.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pecans have 24.7 times more Energy, 654.3 times more Fat, 343.3 times more Saturated Fat, 23.5 times more Omega 3, 1586.8 times more Omega 6, 2.6 times more Carbohydrate, 2.7 times more Sugars, 3.2 times more Fiber and 3 times more Protein than Boiled Spears Frozen Broccoli.
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6