Comparing Nutrients in 1 kilogram Boiled Broccoli VS Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Boiled Broccoli	Roasted Pecans	Recommended Dietary Allowance
Energy	12% 350kcal	245% 7100kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	766% 743g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	196% 63g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	621% 9.94g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	1152% 196g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	104% 136g	130g per day for Men 19-50 years
Sugars	19% 14g	56% 40.6g	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	10.2% 7.4g	0.55% 0.4g	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	% 4.9g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 40g	g per day for Men 19-50 years
Fiber	87% 33g	247% 94g	38g per day for Men 19-50 years
Protein	42.5% 24g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	375% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	141% 7.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	144% 1.87mg	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	270% 1080μg	40% 160μg	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	721% 649mg	7.78% 7mg	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	97% 14.5mg	86.7% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Roasted Pecans	Recommended Dietary Allowance
Calcium	40% 400mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	1297% 11.7mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	350% 28mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	314% 1320mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	1710% 39.3mg	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	96% 670mg	419% 2930mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	125% 4240mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	461% 50.7mg	11mg per day for Men 19-50 years
Water	24% 893g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Roasted Pecans:

• Boiled and Drained Broccoli has 11 times more Vitamin A, 6.8 times more Vitamin B9 and 92.7 times more Vitamin C than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 7.1 times more Vitamin B1 and 2.1 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dry Roasted Pecans have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin E per 1 kg.
• Both Boiled and Drained Broccoli as well as Dry Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Roasted Pecans:

• Boiled and Drained Broccoli has 41 times more Sodium and 79.7 times more Water than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 1.8 times more Calcium, 19.1 times more Copper, 4.2 times more Iron, 6.3 times more Magnesium, 20.3 times more Manganese, 4.4 times more Phosphorus, 1.4 times more Potassium, 2.5 times more Selenium and 11.3 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 18.5 times more Fructose than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 20.3 times more Energy, 181.1 times more Fat, 79.5 times more Saturated Fat, 8.4 times more Omega 3, 383.9 times more Omega 6, 1.9 times more Carbohydrate, 2.9 times more Sugars, 2.8 times more Fiber and 4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.