Comparing Nutrients in 1 kilogram Pecans VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Pecans	Broccoli Raab	Recommended Dietary Allowance
Energy	238% 6910kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	742% 720g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	193% 61.8g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	616% 9.86g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	1213% 206g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	22% 28.5g	130g per day for Men 19-50 years
Sugars	54.8% 39.7g	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	% 39g	% 1.1g	g per day for Men 19-50 years
Fiber	253% 96g	71% 27g	38g per day for Men 19-50 years
Protein	164% 92g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Pecans	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	550% 6.6mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.63mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Broccoli Raab	Recommended Dietary Allowance
Calcium	70% 700mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	1333% 12mg	46.7% 0.42mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	1957% 45mg	172% 3.95mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	121% 4100mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	412% 45.3mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	0.95% 35.2g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Broccoli Raab per 1 kg

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

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

• 1 kilogram of Pecans has 4.1 times more Vitamin B1, 2.7 times more Vitamin B5 and 1.2 times more Vitamin B6 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 43.7 times more Vitamin A, 3.8 times more Vitamin B9, 18.4 times more Vitamin C and 64 times more Vitamin K than Pecans nuts.
• Both Pecans and Broccoli Raab provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin E per one kilogram.
• 1 kilogram of Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Pecans nuts as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pecans vs Broccoli Raab:

• 1 kilogram of Pecans has 28.6 times more Copper, 5.5 times more Magnesium, 11.4 times more Manganese, 3.8 times more Phosphorus, 2.1 times more Potassium, 3.8 times more Selenium and 5.9 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 1.5 times more Calcium, more Sodium and 26.3 times more Water than Pecans nuts.
• Both Pecans and Broccoli Raab contain similar levels of Iron per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pecans has 31.4 times more Energy, 146.9 times more Fat, 74.5 times more Saturated Fat, 5.2 times more Omega 3, 711.3 times more Omega 6, 4.9 times more Carbohydrate, 10.4 times more Sugars, 3.6 times more Fiber and 2.9 times more Protein than Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6