Comparing Nutrients in 1 kilogram Roasted Pecans VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Roasted Pecans	5%	88%	7%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Roasted Pecans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	245% 7100kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	766% 743g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	196% 63g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	621% 9.94g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1152% 196g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 136g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	56% 40.6g	20.3% 14.7g	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	0.55% 0.4g	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 40g	NA	g per day for Men 19-50 years
Fiber	247% 94g	79% 30g	38g per day for Men 19-50 years
Protein	170% 95g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	375% 4.5mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.03mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	100% 1.3mg	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	40% 160μg	75% 300μg	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	7.78% 7mg	446% 401mg	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	86.7% 13mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	72% 720mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	1297% 11.7mg	47.8% 0.43mg	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	350% 28mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	314% 1320mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	1710% 39.3mg	141% 3.25mg	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	419% 2930mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	125% 4240mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	72.7% 40μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	461% 50.7mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.3% 11g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pecans VS Boiled Spears Frozen Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Pecans vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Roasted Pecans has 8.2 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 2.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 7.3 times more Vitamin A, 1.9 times more Vitamin B9 and 57.3 times more Vitamin C than Dry Roasted Pecans.
• Both Roasted Pecans and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Roasted Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Dry Roasted Pecans as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Pecans vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Roasted Pecans has 1.4 times more Calcium, 27.1 times more Copper, 4.6 times more Iron, 6.6 times more Magnesium, 12.1 times more Manganese, 5.3 times more Phosphorus, 2.4 times more Potassium, 2.1 times more Selenium and 16.9 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 81 times more Water than Dry Roasted Pecans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Pecans has 25.4 times more Energy, 675.2 times more Fat, 349.1 times more Saturated Fat, 23.7 times more Omega 3, 1506 times more Omega 6, 2.5 times more Carbohydrate, 2.8 times more Sugars, 3.1 times more Fiber and 3.1 times more Protein than Boiled Spears Frozen Broccoli.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6