Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Pecans	5%	88%	7%

Macro Nutrients

	Cooked Broccoli Raab	Pecans	Recommended Dietary Allowance
Energy	8.62% 250kcal	238% 6910kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	742% 720g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	193% 61.8g	32g per day for Men 19-50 years
Omega 3	126% 2g	616% 9.86g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	1213% 206g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	107% 139g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 39g	g per day for Men 19-50 years
Fiber	73.7% 28g	253% 96g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Pecans	Recommended Dietary Allowance
Vitamin A	252% 2270μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	550% 6.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	173% 8.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	757% 227μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	178% 710μg	55% 220μg	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	411% 370mg	12.2% 11mg	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	169% 25.3mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Pecans	Recommended Dietary Allowance
Calcium	118% 1180mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	1333% 12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.5% 100μg	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	159% 12.7mg	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	1957% 45mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	347% 156μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	117% 820mg	396% 2770mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	121% 4100mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	69% 38μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	412% 45.3mg	11mg per day for Men 19-50 years
Water	24.7% 914g	0.95% 35.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Pecans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Broccoli Raab versus 1 kg of Pecans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Broccoli Raab vs Pecans:

• 1 kilogram of Cooked Broccoli Raab has 75.7 times more Vitamin A, 1.7 times more Vitamin B3, 3.2 times more Vitamin B9, 33.6 times more Vitamin C, 1.8 times more Vitamin E and 73.1 times more Vitamin K than Pecans.
• While 1 kg of Pecans nuts contains 3.9 times more Vitamin B1 and 1.9 times more Vitamin B5 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Pecans provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Pecans nuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Pecans:

• 1 kilogram of Cooked Broccoli Raab has 1.7 times more Calcium, more Sodium and 26 times more Water than Pecans.
• While 1 kg of Pecans nuts contains 16 times more Copper, 2 times more Iron, 4.5 times more Magnesium, 11.8 times more Manganese, 3.4 times more Phosphorus, 2.9 times more Selenium and 8.4 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Pecans contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Pecans nuts contains 27.6 times more Energy, 138.4 times more Fat, 69.4 times more Saturated Fat, 4.9 times more Omega 3, 665.4 times more Omega 6, 4.4 times more Carbohydrate, 6.4 times more Sugars, 3.4 times more Fiber and 2.4 times more Protein than Cooked Broccoli Raab.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6