Comparing Nutrients in 1 pound Broccoli VS Oil Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Broccoli	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	5.3% 154kcal	112% 3243kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	352% 341g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	103% 33g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	292% 4.68g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	602% 102g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	45.4% 59g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	4.25% 3.1g	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	% 0.45g	% 17.7g	g per day for Men 19-50 years
Fiber	31% 11.8g	113% 43g	38g per day for Men 19-50 years
Protein	23% 12.8g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	67% 3.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	71.4% 286μg	17% 68μg	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	450% 405mg	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	23.6% 3.54mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	21.3% 213mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	605% 5.44mg	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	41.4% 3.3mg	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	730% 16.8mg	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	42.8% 299mg	170% 1193mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	52.3% 1778mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	184% 20.3mg	11mg per day for Men 19-50 years
Water	11% 405g	0.14% 5.13g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 6.2 times more Vitamin A, 4.2 times more Vitamin B9 and 127.4 times more Vitamin C than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 6.7 times more Vitamin B1, 1.9 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.2 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Oil Roasted Pecans have similar amounts of Vitamin B2 and Vitamin B6 per 1 lb.
• Both Raw Broccoli as well as Oil Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Broccoli has 33 times more Sodium and 79 times more Water than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.4 times more Calcium, 24.5 times more Copper, 3.4 times more Iron, 5.8 times more Magnesium, 17.6 times more Manganese, 4 times more Phosphorus, 2.4 times more Selenium and 10.9 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Oil Roasted Pecans have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Pecans contain 21 times more Energy, 203.3 times more Fat, 63.5 times more Saturated Fat, 16.4 times more Omega 3, 460.2 times more Omega 6, 2 times more Carbohydrate, 2.3 times more Sugars, 3.7 times more Fiber and 3.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.