Comparing Nutrients in 1 kilogram Roasted Pecans VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Roasted Pecans	5%	88%	7%
Broccoli	27%	8%	65%

Macro Nutrients

	Roasted Pecans	Broccoli	Recommended Dietary Allowance
Energy	245% 7100kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	766% 743g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	196% 63g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	621% 9.94g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	1152% 196g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 136g	51% 66.4g	130g per day for Men 19-50 years
Sugars	56% 40.6g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	% 40g	% 1g	g per day for Men 19-50 years
Fiber	247% 94g	68.4% 26g	38g per day for Men 19-50 years
Protein	170% 95g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Broccoli	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	375% 4.5mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.03mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Broccoli	Recommended Dietary Allowance
Calcium	72% 720mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	1297% 11.7mg	54.4% 0.49mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	314% 1320mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	1710% 39.3mg	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	125% 4240mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	72.7% 40μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	461% 50.7mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	0.3% 11g	24% 893g	3700g per day for Men 19-50 years

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

• Dry Roasted Pecans have 6.3 times more Vitamin B1, 1.8 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.7 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 4.4 times more Vitamin A, 3.9 times more Vitamin B9 and 127.4 times more Vitamin C than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.
• Both Dry Roasted Pecans as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Pecans vs Broccoli:

• Dry Roasted Pecans have 1.5 times more Calcium, 23.8 times more Copper, 3.8 times more Iron, 6.3 times more Magnesium, 18.7 times more Manganese, 4.4 times more Phosphorus, 1.3 times more Potassium, 1.6 times more Selenium and 12.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 33 times more Sodium and 79.7 times more Water than Dry Roasted Pecans.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Pecans have 20.9 times more Energy, 200.7 times more Fat, 55.1 times more Saturated Fat, 15.8 times more Omega 3, 399.6 times more Omega 6, 2 times more Carbohydrate, 2.4 times more Sugars, 3.6 times more Fiber and 3.4 times more Protein than Raw Broccoli.
• Both Dry Roasted Pecans as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.