Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Frozen Broccoli Spears	Roasted Pecans	Recommended Dietary Allowance
Energy	10% 290kcal	245% 7100kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	766% 743g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	196% 63g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	621% 9.94g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	1152% 196g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	104% 136g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	NA	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	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 40g	g per day for Men 19-50 years
Fiber	79% 30g	247% 94g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	375% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	141% 7.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	86.7% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Roasted Pecans	Recommended Dietary Allowance
Calcium	41% 410mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	1297% 11.7mg	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	90% 7.2mg	350% 28mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	314% 1320mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	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	84.3% 590mg	419% 2930mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	125% 4240mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	461% 50.7mg	11mg per day for Men 19-50 years
Water	24.5% 906g	0.3% 11g	3700g per day for Men 19-50 years

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

• Frozen Broccoli Spears have 8.1 times more Vitamin A, 5.9 times more Vitamin B9 and 97.6 times more Vitamin C than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 6.3 times more Vitamin B1, 2.5 times more Vitamin B3 and 2.9 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Dry Roasted Pecans have similar amounts of Vitamin B2, Vitamin B6 and Vitamin E per 1 kg.
• Both Frozen Broccoli Spears as well as Dry Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Frozen Broccoli Spears have 17 times more Sodium and 80.8 times more Water than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 1.8 times more Calcium, 32.4 times more Copper, 3.9 times more Iron, 8.3 times more Magnesium, 15.4 times more Manganese, 5 times more Phosphorus, 1.7 times more Potassium, 2.1 times more Selenium and 14.9 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Pecans contain 24.5 times more Energy, 218.4 times more Fat, 120.8 times more Saturated Fat, 8 times more Omega 3, 529.1 times more Omega 6, 2.5 times more Carbohydrate, 2.8 times more Sugars, 3.1 times more Fiber and 3.1 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.