Comparing Nutrients in 1 kilogram Pecans VS Frozen Chopped Broccoli

Macros Ratio

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

Macro Nutrients

	Pecans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	238% 6910kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	742% 720g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	193% 61.8g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	616% 9.86g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	1213% 206g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	54.8% 39.7g	18.6% 13.5g	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	0.55% 0.4g	11.4% 8.3g	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	% 0.4g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 39g	NA	g per day for Men 19-50 years
Fiber	253% 96g	79% 30g	38g per day for Men 19-50 years
Protein	164% 92g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Pecans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	550% 6.6mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.63mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	757% 227μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	168% 670μg	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	12.2% 11mg	627% 564mg	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	93% 14mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	70% 700mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	1333% 12mg	42.2% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	2.5% 100μg	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	316% 25.3mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	1957% 45mg	128% 2.94mg	2.3mg per day for Men 19-50 years
Molybdenum	347% 156μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	396% 2770mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	121% 4100mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	412% 45.3mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	0.95% 35.2g	24.7% 915g	3700g per day for Men 19-50 years

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

• Pecans nuts have 12.5 times more Vitamin B1, 1.4 times more Vitamin B2, 2.5 times more Vitamin B3, 3.1 times more Vitamin B5 and 1.6 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 17.3 times more Vitamin A, 3 times more Vitamin B9, 51.3 times more Vitamin C and 23.2 times more Vitamin K than Pecans nuts.
• Both Pecans nuts and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin E per 1 kg.
• Both Pecans nuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Pecans nuts have 1.3 times more Calcium, 31.6 times more Copper, 3.1 times more Iron, 6.7 times more Magnesium, 15.3 times more Manganese, 5.5 times more Phosphorus, 1.9 times more Potassium, 1.4 times more Selenium and 9.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Sodium and 26 times more Water than Pecans nuts.

Comparison of macro-nutrients per 1 kilogram:

• Pecans nuts have 26.6 times more Energy, 248.2 times more Fat, 140.5 times more Saturated Fat, 9.4 times more Omega 3, 665.4 times more Omega 6, 2.9 times more Carbohydrate, 2.9 times more Sugars, 3.2 times more Fiber and 3.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 20.8 times more Fructose than Pecans nuts.
• Both Pecans nuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.