Comparing Nutrients in 14 ounces Pecans VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Pecans	Broccoli Raab	Recommended Dietary Allowance
Energy	95% 2743kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	294% 286g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	76.6% 24.5g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	245% 3.9g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	482% 82g	0.68% 0.12g	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	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	% 15.5g	% 0.44g	g per day for Men 19-50 years
Fiber	100% 38g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	65% 36.4g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Pecans	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	218% 2.6mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.63mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.5% 3.43mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	52.2% 0.68mg	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	82.4% 329μg	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	89% 80mg	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	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Broccoli Raab	Recommended Dietary Allowance
Calcium	27.8% 278mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	529% 4.76mg	18.5% 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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	777% 18mg	68% 1.57mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	48% 1627mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	27.4% 15μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	163% 18mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	0.38% 14g	9.93% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Broccoli Raab per 14 oz

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

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

• 14 ounces of Pecans have 4.1 times more Vitamin B1, 2.7 times more Vitamin B5 and 1.2 times more Vitamin B6 than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 43.7 times more Vitamin A, 3.8 times more Vitamin B9, 18.4 times more Vitamin C and 64 times more Vitamin K than Pecans nuts.
• Both Pecans and Broccoli Raab provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin E per 14 ounces.
• 14 ounces of Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Pecans nuts as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Pecans vs Broccoli Raab:

• 14 ounces of Pecans have 28.6 times more Copper, 5.5 times more Magnesium, 11.4 times more Manganese, 3.8 times more Phosphorus, 2.1 times more Potassium, 3.8 times more Selenium and 5.9 times more Zinc than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 1.5 times more Calcium, more Sodium and 26.3 times more Water than Pecans nuts.
• Both Pecans and Broccoli Raab contain similar levels of Iron per 14 ounces.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pecans have 31.4 times more Energy, 146.9 times more Fat, 74.5 times more Saturated Fat, 5.2 times more Omega 3, 711.3 times more Omega 6, 4.9 times more Carbohydrate, 10.4 times more Sugars, 3.6 times more Fiber and 2.9 times more Protein than Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6