Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Oil Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Broccoli	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	8.97% 260kcal	247% 7150kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	776% 752g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	226% 72.4g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	644% 10.3g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	1327% 226g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	100% 130g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	54.8% 39.7g	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	11.4% 8.3g	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	% 7.5g	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 39g	g per day for Men 19-50 years
Fiber	79% 30g	250% 95g	38g per day for Men 19-50 years
Protein	50% 28g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	394% 4.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	147% 7.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	168% 670μg	37.5% 150μg	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	627% 564mg	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	81.3% 12mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	56% 560mg	67% 670mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	1333% 12mg	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	101% 8.1mg	309% 24.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	1609% 37mg	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	71.4% 500mg	376% 2630mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	115% 3920mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	406% 44.7mg	11mg per day for Men 19-50 years
Water	24.7% 915g	0.31% 11.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Oil Roasted Pecans:

• Frozen Chopped Broccoli, Unprepared has 10.4 times more Vitamin A, 4.5 times more Vitamin B9 and 80.6 times more Vitamin C than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 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, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Oil Roasted Pecans have similar amounts of Vitamin B2 per 1 kg.
• Both Frozen Chopped Broccoli, Unprepared as well as Oil Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Oil Roasted Pecans:

• Frozen Chopped Broccoli, Unprepared has 24 times more Sodium and 80.9 times more Water than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 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 and 9.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Oil Roasted Pecans have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Chopped Broccoli, Unprepared has 20.8 times more Fructose than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 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, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.