Comparing Nutrients in 1 kilogram Broccoli VS Oil Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	Broccoli	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	11.7% 340kcal	247% 7150kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	776% 752g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	226% 72.4g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	644% 10.3g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1327% 226g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	100% 130g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	9.38% 6.8g	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	% 1g	% 39g	g per day for Men 19-50 years
Fiber	68.4% 26g	250% 95g	38g per day for Men 19-50 years
Protein	50.4% 28g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	394% 4.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	147% 7.37mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	47% 470mg	67% 670mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	91% 7.3mg	309% 24.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	94% 660mg	376% 2630mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	115% 3920mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	406% 44.7mg	11mg per day for Men 19-50 years
Water	24% 893g	0.31% 11.3g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 6.2 times more Vitamin A, 4.2 times more Vitamin B9 and 127.4 times more Vitamin C than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 6.7 times more Vitamin B1, 1.9 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.2 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Oil Roasted Pecans have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.
• Both Raw Broccoli as well as Oil Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Broccoli has 33 times more Sodium and 79 times more Water than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.4 times more Calcium, 24.5 times more Copper, 3.4 times more Iron, 5.8 times more Magnesium, 17.6 times more Manganese, 4 times more Phosphorus, 2.4 times more Selenium and 10.9 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Oil Roasted Pecans have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Pecans contain 21 times more Energy, 203.3 times more Fat, 63.5 times more Saturated Fat, 16.4 times more Omega 3, 460.2 times more Omega 6, 2 times more Carbohydrate, 2.3 times more Sugars, 3.7 times more Fiber and 3.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.