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Comparing Nutrients in 1 kilogram Cooked Chopped Frozen BroccoliVS Roasted Pecans

Macros Ratio

Protein Fat Carbs

Cooked Chopped Frozen Broccoli
36%
3%
61%
Roasted Pecans
5%
88%
7%
1 kg ▼

Macro Nutrients

9.66%280kcal
Energy
245%7100kcal
280 kcalvs7100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.24%1.2g
Fat
766%743g
1.2 gvs743 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.56%0.18g
Saturated Fat
196%63g
0.18 gvs63 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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26.3%0.42g
Omega 3
621%9.94g
0.42 gvs9.94 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.76%0.13g
Omega 6
1152%196g
0.13 gvs196 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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41%53.5g
Carbohydrate
104%136g
53.5 gvs136 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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20.3%14.7g
Sugars
56%40.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
14.7 gvs40.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.55%0.4g
≤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]
NA gvs0.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.4g
NA gvs0.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%40g
NA gvs40 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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79%30g
Fiber
247%94g
30 gvs94 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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55.4%31g
Protein
170%95g
31 gvs95 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

56.7%510μg
Vitamin A
7.78%70μg
RAE, retinol activity equivalents
510 μgvs70 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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46%0.55mg
Vitamin B1
375%4.5mg
Thiamine
0.55 mgvs4.5 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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62.3%0.81mg
Vitamin B2
82.3%1.07mg
Riboflavin
0.81 mgvs1.07 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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28.6%4.6mg
Vitamin B3
73%11.7mg
Niacin, nicotinic acid, niacinamide
4.6 mgvs11.7 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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55%2.74mg
Vitamin B5
141%7.03mg
Pantothenic acid
2.74 mgvs7.03 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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100%1.3mg
Vitamin B6
144%1.87mg
Pyridoxine
1.3 mgvs1.87 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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140%560μg
Vitamin B9
40%160μg
Folates and Folic Acid
560 μgvs160 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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446%401mg
Vitamin C
7.78%7mg
Ascorbic acid
401 mgvs7 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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88%13mg
Vitamin E
86.7%13mg
Tocopherols and Tocotrienols
13 mgvs13 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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734%881μg
Vitamin K
NA
Phytomenadione or phylloquinone
881 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

33%330mg
Calcium
72%720mg
330 mgvs720 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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37.8%0.34mg
Copper
1297%11.7mg
0.34 mgvs11.7 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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76.3%6.1mg
Iron
350%28mg
6.1 mgvs28 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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31%130mg
Magnesium
314%1320mg
130 mgvs1320 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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97%2.23mg
Manganese
1710%39.3mg
2.23 mgvs39.3 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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70%490mg
Phosphorus
419%2930mg
490 mgvs2930 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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41.8%1420mg
Potassium
125%4240mg
1420 mgvs4240 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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12.7%7μg
Selenium
72.7%40μg
7 μgvs40 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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7.33%110mg
Sodium
0.67%10mg
110 mgvs10 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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25.5%2.8mg
Zinc
461%50.7mg
2.8 mgvs50.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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24.5%907g
Water
0.3%11g
907 gvs11 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Roasted Pecans:
Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Roasted Pecans:
Comparison of macro-nutrients per 1 kilogram:



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