Comparing Nutrients in 1 kilogram Oil Roasted Pecans VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans	5%	88%	7%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Oil Roasted Pecans	Boiled Broccoli	Recommended Dietary Allowance
Energy	247% 7150kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	776% 752g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	226% 72.4g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	644% 10.3g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1327% 226g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	54.8% 39.7g	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	% 39g	% 0.8g	g per day for Men 19-50 years
Fiber	250% 95g	87% 33g	38g per day for Men 19-50 years
Protein	164% 92g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	394% 4.73mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.37mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	154% 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	37.5% 150μg	270% 1080μg	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	721% 649mg	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	169% 25.3mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans	Boiled Broccoli	Recommended Dietary Allowance
Calcium	67% 670mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	1333% 12mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	309% 24.7mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	1609% 37mg	84.3% 1.94mg	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	376% 2630mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	115% 3920mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	406% 44.7mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	24% 893g	3700g per day for Men 19-50 years

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

• Oil Roasted Pecans have 7.5 times more Vitamin B1, 2.2 times more Vitamin B3 and 1.7 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 15.4 times more Vitamin A, 7.2 times more Vitamin B9 and 92.7 times more Vitamin C than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Boiled and Drained Broccoli have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 1 kg.
• Both Oil Roasted Pecans as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Oil Roasted Pecans have 1.7 times more Calcium, 19.7 times more Copper, 3.7 times more Iron, 5.8 times more Magnesium, 19.1 times more Manganese, 3.9 times more Phosphorus, 1.3 times more Potassium, 3.8 times more Selenium and 9.9 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 41 times more Sodium and 79 times more Water than Oil Roasted Pecans.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Pecans have 20.4 times more Energy, 183.5 times more Fat, 91.6 times more Saturated Fat, 8.7 times more Omega 3, 442.2 times more Omega 6, 1.8 times more Carbohydrate, 2.9 times more Sugars, 2.9 times more Fiber and 3.9 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 18.5 times more Fructose than Oil Roasted Pecans.
• Both Oil Roasted Pecans as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.