Comparing Nutrients in 1 pound Pecans VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Pecans	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	108% 3134kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	337% 326g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	87.6% 28g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	280% 4.47g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	550% 94g	0.83% 0.14g	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	11% 14g	130g per day for Men 19-50 years
Sugars	25% 18g	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 0.68g	g per day for Men 19-50 years
Fiber	115% 43.5g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Pecans	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	249% 3mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.3% 3.9mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	31.8% 318mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	37.8% 0.34mg	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	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	887% 20.4mg	75% 1.72mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17.2μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	187% 20.5mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.43% 16g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Cooked Broccoli Raab per 1 lb

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

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

• 1 pound of Pecans has 3.9 times more Vitamin B1 and 1.9 times more Vitamin B5 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 75.7 times more Vitamin A, 1.7 times more Vitamin B3, 3.2 times more Vitamin B9, 33.6 times more Vitamin C, 1.8 times more Vitamin E and 73.1 times more Vitamin K than Pecans nuts.
• Both Pecans and Cooked Broccoli Raab provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Pecans nuts as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pecans vs Cooked Broccoli Raab:

• 1 pound of Pecans has 16 times more Copper, 2 times more Iron, 4.5 times more Magnesium, 11.8 times more Manganese, 3.4 times more Phosphorus, 2.9 times more Selenium and 8.4 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 1.7 times more Calcium, more Sodium and 26 times more Water than Pecans nuts.
• Both Pecans and Cooked Broccoli Raab contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pecans has 27.6 times more Energy, 138.4 times more Fat, 69.4 times more Saturated Fat, 4.9 times more Omega 3, 665.4 times more Omega 6, 4.4 times more Carbohydrate, 6.4 times more Sugars, 3.4 times more Fiber and 2.4 times more Protein than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6