Comparing Nutrients in 14 ounces Pecans VS Frozen Broccoli Spears

Macros Ratio

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

Macro Nutrients

	Pecans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	95% 2743kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	294% 286g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	76.6% 24.5g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	245% 3.9g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	482% 82g	0.86% 0.15g	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	16.3% 21.2g	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	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Pecans	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	218% 2.6mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.63mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.5% 3.43mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	53.4% 0.69mg	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	93% 373μg	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	301% 271mg	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	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	27.8% 278mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	529% 4.76mg	16% 0.14mg	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	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	777% 18mg	44% 1mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	48% 1627mg	29% 992mg	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	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	163% 18mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.38% 14g	9.7% 359g	3700g per day for Men 19-50 years

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

• Pecans nuts have 9.2 times more Vitamin B1, 2.5 times more Vitamin B3 and 3.6 times more Vitamin B5 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 19 times more Vitamin A, 4.3 times more Vitamin B9, 62.1 times more Vitamin C and 29 times more Vitamin K than Pecans nuts.
• Both Pecans nuts and Frozen Broccoli Spears have similar amounts of Vitamin B2, Vitamin B6 and Vitamin E per 14 oz.
• Both Pecans nuts as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Pecans nuts have 1.7 times more Calcium, 33.3 times more Copper, 3.5 times more Iron, 7.6 times more Magnesium, 17.6 times more Manganese, 4.7 times more Phosphorus, 1.6 times more Potassium, 2 times more Selenium and 13.3 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Sodium and 25.7 times more Water than Pecans nuts.

Comparison of macro-nutrients per 14 ounces:

• Pecans nuts have 23.8 times more Energy, 211.7 times more Fat, 118.8 times more Saturated Fat, 7.9 times more Omega 3, 557.5 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 Frozen Broccoli Spears.
• Both Pecans nuts as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.