Comparing Nutrients in 1 pound Pecans VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Pecans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	108% 3134kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	337% 326g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	87.6% 28g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	280% 4.47g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	550% 94g	0.35% 0.059g	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	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	25% 18g	9.2% 6.67g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	115% 43.5g	36% 13.6g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Pecans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	249% 3mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.3% 3.9mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	45.4% 0.59mg	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	63.5% 254μg	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	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	31.8% 318mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	1.13% 45.4μg	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	143% 11.5mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	887% 20.4mg	44% 1mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17.2μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	187% 20.5mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.43% 16g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pecans vs Cooked Chopped Frozen Broccoli:

• Pecans nuts have 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 Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 17 times more Vitamin A, 2.5 times more Vitamin B9, 36.5 times more Vitamin C and 25.2 times more Vitamin K than Pecans nuts.
• Both Pecans nuts and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin E per 1 lb.
• Both Pecans nuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pecans vs Cooked Chopped Frozen Broccoli:

• Pecans nuts have 2.1 times more Calcium, 35.3 times more Copper, 4.1 times more Iron, 9.3 times more Magnesium, 20.2 times more Manganese, 5.7 times more Phosphorus, 2.9 times more Potassium, 5.4 times more Selenium and 16.2 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 25.8 times more Water than Pecans nuts.

Comparison of macro-nutrients per 1 pound:

• Pecans nuts have 24.7 times more Energy, 599.8 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 Chopped Frozen Broccoli.
• Both Pecans nuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.