Comparing Nutrients in 14 ounces Oil Roasted Pecans VS Broccoli

Macros Ratio

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

Macro Nutrients

	Oil Roasted Pecans	Broccoli	Recommended Dietary Allowance
Energy	98% 2838kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	308% 299g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	89.8% 28.7g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	256% 4.1g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	527% 89.5g	1.14% 0.19g	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	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	% 15.5g	% 0.4g	g per day for Men 19-50 years
Fiber	99% 37.7g	27% 10.3g	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	Broccoli	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.88mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.5% 2.93mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans	Broccoli	Recommended Dietary Allowance
Calcium	26.6% 266mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	529% 4.76mg	21.6% 0.19mg	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	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	638% 14.7mg	36.2% 0.83mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	43.3% 24μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	161% 17.7mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	9.58% 354g	3700g per day for Men 19-50 years

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

• Oil Roasted Pecans have 6.7 times more Vitamin B1, 1.9 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.2 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 6.2 times more Vitamin A, 4.2 times more Vitamin B9 and 127.4 times more Vitamin C than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.
• Both Oil Roasted Pecans as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Pecans vs Broccoli:

• Oil Roasted Pecans have 1.4 times more Calcium, 24.5 times more Copper, 3.4 times more Iron, 5.8 times more Magnesium, 17.6 times more Manganese, 4 times more Phosphorus, 1.2 times more Potassium, 2.4 times more Selenium and 10.9 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 33 times more Sodium and 79 times more Water than Oil Roasted Pecans.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Pecans have 21 times more Energy, 203.3 times more Fat, 63.5 times more Saturated Fat, 16.4 times more Omega 3, 460.2 times more Omega 6, 2 times more Carbohydrate, 2.3 times more Sugars, 3.7 times more Fiber and 3.3 times more Protein than Raw Broccoli.
• Both Oil Roasted Pecans as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.