Comparing Nutrients in 1 kilogram Roasted Pecans VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Roasted Pecans	5%	88%	7%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Roasted Pecans	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	245% 7100kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	766% 743g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	196% 63g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	621% 9.94g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	1152% 196g	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	104% 136g	24% 31g	130g per day for Men 19-50 years
Sugars	56% 40.6g	8.55% 6.2g	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	3.3% 2.4g	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	% 0.4g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 40g	% 1.5g	g per day for Men 19-50 years
Fiber	247% 94g	73.7% 28g	38g per day for Men 19-50 years
Protein	170% 95g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	375% 4.5mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.03mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	169% 2.2mg	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	178% 710μg	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	411% 370mg	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	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	72% 720mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	1297% 11.7mg	83.3% 0.75mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	314% 1320mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	1710% 39.3mg	165% 3.8mg	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	117% 820mg	700mg per day for Men 19-50 years
Potassium	125% 4240mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	72.7% 40μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	461% 50.7mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	0.3% 11g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pecans VS Cooked Broccoli Raab per 1 kg

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

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

• 1 kilogram of Roasted Pecans has 2.7 times more Vitamin B1 and 1.6 times more Vitamin B5 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 32.4 times more Vitamin A, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 4.4 times more Vitamin B9, 52.9 times more Vitamin C and 1.9 times more Vitamin E than Dry Roasted Pecans.
• Both Roasted Pecans and Cooked Broccoli Raab provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Roasted Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Dry Roasted Pecans as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Pecans vs Cooked Broccoli Raab:

• 1 kilogram of Roasted Pecans has 15.6 times more Copper, 2.2 times more Iron, 4.9 times more Magnesium, 10.4 times more Manganese, 3.6 times more Phosphorus, 1.2 times more Potassium, 3.1 times more Selenium and 9.4 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 1.6 times more Calcium, 56 times more Sodium and 81.6 times more Water than Dry Roasted Pecans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Pecans has 28.4 times more Energy, 142.8 times more Fat, 70.6 times more Saturated Fat, 4.9 times more Omega 3, 631.5 times more Omega 6, 4.3 times more Carbohydrate, 6.5 times more Sugars, 3.4 times more Fiber and 2.5 times more Protein than Cooked Broccoli Raab.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6