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Comparing Nutrients in 1 kilogram PecansVS Broccoli

Macros Ratio

Protein Fat Carbs

Pecans
5%
88%
7%
Broccoli
27%
8%
65%
1 kg ▼

Macro Nutrients

238%6910kcal
Energy
11.7%340kcal
6910 kcalvs340 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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742%720g
Fat
3.8%3.7g
720 gvs3.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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193%61.8g
Saturated Fat
3.56%1.14g
61.8 gvs1.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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616%9.86g
Omega 3
39.4%0.63g
9.86 gvs0.63 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1213%206g
Omega 6
2.9%0.49g
206 gvs0.49 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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107%139g
Carbohydrate
51%66.4g
139 gvs66.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
54.8%39.7g
Sugars
23.4%17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
39.7 gvs17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.55%0.4g
Fructose
9.38%6.8g
≤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]
0.4 gvs6.8 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.4g
Glucose
%4.9g
0.4 gvs4.9 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%39g
Sucrose
%1g
39 gvs1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
253%96g
Fiber
68.4%26g
96 gvs26 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
164%92g
Protein
50.4%28g
92 gvs28 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

3.33%30μg
Vitamin A
34.4%310μg
RAE, retinol activity equivalents
30 μgvs310 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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550%6.6mg
Vitamin B1
59%0.71mg
Thiamine
6.6 mgvs0.71 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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100%1.3mg
Vitamin B2
90%1.17mg
Riboflavin
1.3 mgvs1.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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73%11.7mg
Vitamin B3
40%6.4mg
Niacin, nicotinic acid, niacinamide
11.7 mgvs6.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
173%8.63mg
Vitamin B5
115%5.73mg
Pantothenic acid
8.63 mgvs5.73 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
162%2.1mg
Vitamin B6
135%1.75mg
Pyridoxine
2.1 mgvs1.75 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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757%227μg
Vitamin B7
NA
Biotin
227 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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55%220μg
Vitamin B9
158%630μg
Folates and Folic Acid
220 μgvs630 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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12.2%11mg
Vitamin C
991%892mg
Ascorbic acid
11 mgvs892 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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93%14mg
Vitamin E
52%7.8mg
Tocopherols and Tocotrienols
14 mgvs7.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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29%35μg
Vitamin K
847%1016μg
Phytomenadione or phylloquinone
35 μgvs1016 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

70%700mg
Calcium
47%470mg
700 mgvs470 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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1333%12mg
Copper
54.4%0.49mg
12 mgvs0.49 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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2.5%100μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
100 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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316%25.3mg
Iron
91%7.3mg
25.3 mgvs7.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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288%1210mg
Magnesium
50%210mg
1210 mgvs210 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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1957%45mg
Manganese
91%2.1mg
45 mgvs2.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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347%156μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
156 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
396%2770mg
Phosphorus
94%660mg
2770 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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121%4100mg
Potassium
93%3160mg
4100 mgvs3160 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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69%38μg
Selenium
45.5%25μg
38 μgvs25 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0%0mg
Sodium
22%330mg
0 mgvs330 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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412%45.3mg
Zinc
37.3%4.1mg
45.3 mgvs4.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.95%35.2g
Water
24%893g
35.2 gvs893 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Pecans vs Broccoli:
Comparing minerals per 1 kilogram for Pecans vs Broccoli:
Comparison of macro-nutrients per 1 kilogram:



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