Comparing Nutrients in 1 pound Broccoli Raab VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Pecans	5%	88%	7%

Macro Nutrients

	Broccoli Raab	Pecans	Recommended Dietary Allowance
Energy	3.44% 100kcal	108% 3134kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	337% 326g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	87.6% 28g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	280% 4.47g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	550% 94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	48.4% 63g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 17.7g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	115% 43.5g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Pecans	Recommended Dietary Allowance
Vitamin A	66% 594μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	249% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	78.3% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	42.3% 6.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Pecans	Recommended Dietary Allowance
Calcium	49% 490mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	121% 9.7mg	143% 11.5mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	47.3% 331mg	179% 1256mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	31.3% 17.2μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	187% 20.5mg	11mg per day for Men 19-50 years
Water	11.3% 420g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Pecans per 1 lb

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

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

• 1 pound of Broccoli Raab has 43.7 times more Vitamin A, 3.8 times more Vitamin B9, 18.4 times more Vitamin C and 64 times more Vitamin K than Pecans.
• While 1 lb of Pecans nuts contains 4.1 times more Vitamin B1 and 2.7 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Pecans provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E per one pound.
• 1 pound of Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Pecans nuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Pecans:

• 1 pound of Broccoli Raab has 1.5 times more Calcium, more Sodium and 26.3 times more Water than Pecans.
• While 1 lb of Pecans nuts contains 28.6 times more Copper, 5.5 times more Magnesium, 11.4 times more Manganese, 3.8 times more Phosphorus, 2.1 times more Potassium, 3.8 times more Selenium and 5.9 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Pecans contain similar levels of Iron per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Pecans nuts contains 31.4 times more Energy, 146.9 times more Fat, 74.5 times more Saturated Fat, 5.2 times more Omega 3, 711.3 times more Omega 6, 4.9 times more Carbohydrate, 10.4 times more Sugars, 3.6 times more Fiber and 2.9 times more Protein than Raw Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6