Comparing Nutrients in 14 ounces Oil Roasted Pecans with Salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans with Salt	5%	88%	7%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Oil Roasted Pecans with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	98% 2838kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	308% 299g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	89.8% 28.7g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	256% 4.1g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	527% 89.5g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.7% 51.6g	14.6% 19g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	% 15.5g	NA	g per day for Men 19-50 years
Fiber	99% 37.7g	31.3% 12g	38g per day for Men 19-50 years
Protein	65.2% 36.5g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.88mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.5% 2.93mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	39.7% 0.52mg	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	15% 59.5μg	66.5% 266μg	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	3.1% 2.78mg	249% 224mg	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	67% 10mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	26.6% 266mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	529% 4.76mg	16.8% 0.15mg	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	123% 9.8mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	638% 14.7mg	50.7% 1.17mg	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	149% 1044mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	43.3% 24μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	104% 1560mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	161% 17.7mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Pecans with Salt VS Frozen Chopped Broccoli per 14 oz

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

Lets compare vitamin content per 14 ounces of Oil Roasted Pecans with Salt vs Frozen Chopped Broccoli:

• 14 ounces of Oil Roasted Pecans with Salt have 8.9 times more Vitamin B1, 2.6 times more Vitamin B3, 2.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.1 times more Vitamin E than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 10.4 times more Vitamin A, 4.5 times more Vitamin B9 and 80.6 times more Vitamin C than Oil Roasted Pecans with Salt.
• Both Oil Roasted Pecans with Salt and Frozen Chopped Broccoli provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Oil Roasted Pecans with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Pecans with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Pecans with Salt vs Frozen Chopped Broccoli:

• 14 ounces of Oil Roasted Pecans with Salt have 31.6 times more Copper, 3 times more Iron, 6.7 times more Magnesium, 12.6 times more Manganese, 5.3 times more Phosphorus, 1.8 times more Potassium, 2.1 times more Selenium, 16.4 times more Sodium and 9.3 times more Zinc than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 80.9 times more Water than Oil Roasted Pecans with Salt.
• Both Oil Roasted Pecans with Salt and Frozen Chopped Broccoli contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Pecans with Salt have 27.5 times more Energy, 259.4 times more Fat, 164.5 times more Saturated Fat, 9.8 times more Omega 3, 727.5 times more Omega 6, 2.7 times more Carbohydrate, 2.9 times more Sugars, 3.2 times more Fiber and 3.3 times more Protein than Frozen Chopped Broccoli.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6