Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Pecans

Macros Ratio

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

Macro Nutrients

	Boiled Spears Frozen Broccoli	Pecans	Recommended Dietary Allowance
Energy	4.38% 127kcal	108% 3134kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	337% 326g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	87.6% 28g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	280% 4.47g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	550% 94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	48.4% 63g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	25% 18g	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	NA	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	NA	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	36% 13.6g	115% 43.5g	38g per day for Men 19-50 years
Protein	25% 14g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Pecans	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	249% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	78.3% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	343% 103μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34% 136μg	25% 100μg	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	202% 182mg	5.54% 5mg	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	40% 6mg	42.3% 6.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Pecans	Recommended Dietary Allowance
Calcium	23% 231mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	605% 5.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.13% 45.4μg	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	34.6% 2.77mg	143% 11.5mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	887% 20.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	157% 70.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	179% 1256mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	31.3% 17.2μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	187% 20.5mg	11mg per day for Men 19-50 years
Water	11% 411g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Pecans per 1 lb

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

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

• 1 pound of Boiled Spears Frozen Broccoli has 17 times more Vitamin A, 1.4 times more Vitamin B9, 36.5 times more Vitamin C and 25.2 times more Vitamin K than Pecans.
• While 1 lb of Pecans nuts contains 12 times more Vitamin B1, 1.6 times more Vitamin B2, 2.5 times more Vitamin B3, 3.1 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Pecans provide similar amounts of Vitamin E per one pound.
• 1 pound of Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Pecans nuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Spears Frozen Broccoli has 25.8 times more Water than Pecans.
• While 1 lb of Pecans nuts contains 1.4 times more Calcium, 27.9 times more Copper, 4.1 times more Iron, 6.1 times more Magnesium, 13.8 times more Manganese, 5 times more Phosphorus, 2.3 times more Potassium, 2 times more Selenium and 15.1 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Pecans nuts contains 24.7 times more Energy, 654.3 times more Fat, 343.3 times more Saturated Fat, 23.5 times more Omega 3, 1586.8 times more Omega 6, 2.6 times more Carbohydrate, 2.7 times more Sugars, 3.2 times more Fiber and 3 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6