Comparing Nutrients in 1 pound Boiled Broccoli VS Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Roasted Pecans	Recommended Dietary Allowance
Energy	5.47% 159kcal	111% 3221kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	347% 337g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	89% 28.5g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	282% 4.5g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	522% 89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	25.4% 18.4g	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	4.63% 3.36g	0.25% 0.18g	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	% 2.22g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 18g	g per day for Men 19-50 years
Fiber	39.4% 15g	112% 42.6g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	39% 349μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	170% 2.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	37.3% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	63.8% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	65.2% 0.85mg	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	122% 490μg	18% 72.6μg	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	327% 294mg	3.53% 3.18mg	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	44% 6.58mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Roasted Pecans	Recommended Dietary Allowance
Calcium	18% 181mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	588% 5.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	776% 18mg	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	43.4% 304mg	190% 1329mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	56.6% 1923mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	209% 23mg	11mg per day for Men 19-50 years
Water	11% 405g	0.14% 5.1g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 11 times more Vitamin A, 6.8 times more Vitamin B9 and 92.7 times more Vitamin C than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 7.1 times more Vitamin B1 and 2.1 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dry Roasted Pecans have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin E per 1 lb.
• Both Boiled and Drained Broccoli as well as Dry Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Roasted Pecans:

• Boiled and Drained Broccoli has 41 times more Sodium and 79.7 times more Water than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 1.8 times more Calcium, 19.1 times more Copper, 4.2 times more Iron, 6.3 times more Magnesium, 20.3 times more Manganese, 4.4 times more Phosphorus, 1.4 times more Potassium, 2.5 times more Selenium and 11.3 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 18.5 times more Fructose than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 20.3 times more Energy, 181.1 times more Fat, 79.5 times more Saturated Fat, 8.4 times more Omega 3, 383.9 times more Omega 6, 1.9 times more Carbohydrate, 2.9 times more Sugars, 2.8 times more Fiber and 4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.