Comparing Nutrients in 1 pound Pecans VS Broccoli

Macros Ratio

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

Macro Nutrients

	Pecans	Broccoli	Recommended Dietary Allowance
Energy	108% 3134kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	337% 326g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	87.6% 28g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	280% 4.47g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	550% 94g	1.3% 0.22g	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	23% 30g	130g per day for Men 19-50 years
Sugars	25% 18g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 0.45g	g per day for Men 19-50 years
Fiber	115% 43.5g	31% 11.8g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Pecans	Broccoli	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	249% 3mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.3% 3.9mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Broccoli	Recommended Dietary Allowance
Calcium	31.8% 318mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	24.7% 0.22mg	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	41.4% 3.3mg	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	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17.2μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	187% 20.5mg	17% 1.86mg	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 Broccoli:

• Pecans nuts have 9.3 times more Vitamin B1, 1.8 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.8 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 10.3 times more Vitamin A, 2.9 times more Vitamin B9, 81.1 times more Vitamin C and 29 times more Vitamin K than Pecans nuts.
• Both Pecans nuts and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin B6 per 1 lb.
• Both Pecans nuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pecans vs Broccoli:

• Pecans nuts have 1.5 times more Calcium, 24.5 times more Copper, 3.5 times more Iron, 5.8 times more Magnesium, 21.4 times more Manganese, 4.2 times more Phosphorus, 1.3 times more Potassium, 1.5 times more Selenium and 11 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains more Sodium and 25.4 times more Water than Pecans nuts.

Comparison of macro-nutrients per 1 pound:

• Pecans nuts have 20.3 times more Energy, 194.5 times more Fat, 54.2 times more Saturated Fat, 15.7 times more Omega 3, 421 times more Omega 6, 2.1 times more Carbohydrate, 2.3 times more Sugars, 3.7 times more Fiber and 3.3 times more Protein than Raw Broccoli.
• Both Pecans nuts as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.