Comparing Nutrients in 1 pound Pecans VS Boiled Broccoli

Macros Ratio

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

Macro Nutrients

	Pecans	Boiled Broccoli	Recommended Dietary Allowance
Energy	108% 3134kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	337% 326g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	87.6% 28g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	280% 4.47g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	550% 94g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	25% 32.6g	130g per day for Men 19-50 years
Sugars	25% 18g	8.7% 6.3g	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	0.25% 0.18g	4.63% 3.36g	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	% 0.18g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 0.36g	g per day for Men 19-50 years
Fiber	115% 43.5g	39.4% 15g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Pecans	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	249% 3mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.3% 3.9mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	343% 103μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	122% 490μg	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	5.54% 5mg	327% 294mg	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	42.3% 6.35mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Boiled Broccoli	Recommended Dietary Allowance
Calcium	31.8% 318mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	1.13% 45.4μg	0.45% 18μg	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	143% 11.5mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	887% 20.4mg	38.3% 0.88mg	2.3mg per day for Men 19-50 years
Molybdenum	157% 70.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	179% 1256mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17.2μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	187% 20.5mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.43% 16g	11% 405g	3700g per day for Men 19-50 years

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

• Pecans nuts have 10.5 times more Vitamin B1, 2.1 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 25.7 times more Vitamin A, 4.9 times more Vitamin B9, 59 times more Vitamin C and 40.3 times more Vitamin K than Pecans nuts.
• Both Pecans nuts and Boiled and Drained Broccoli have similar amounts of Vitamin B2, Vitamin B6 and Vitamin E per 1 lb.
• Both Pecans nuts as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pecans vs Boiled Broccoli:

• Pecans nuts have 1.8 times more Calcium, 19.7 times more Copper, 3.8 times more Iron, 5.8 times more Magnesium, 23.2 times more Manganese, 4.1 times more Phosphorus, 1.4 times more Potassium, 2.4 times more Selenium and 10.1 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Sodium and 25.4 times more Water than Pecans nuts.
• Both Pecans nuts as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pecans nuts have 19.7 times more Energy, 175.5 times more Fat, 78.2 times more Saturated Fat, 8.3 times more Omega 3, 404.5 times more Omega 6, 1.9 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 Pecans nuts.
• Both Pecans nuts as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.