Comparing Nutrients in 1 pound Roasted Pecans VS Broccoli

Macros Ratio

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

Macro Nutrients

	Roasted Pecans	Broccoli	Recommended Dietary Allowance
Energy	111% 3221kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	347% 337g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	89% 28.5g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	282% 4.5g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	522% 89g	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	47.3% 61.5g	23% 30g	130g per day for Men 19-50 years
Sugars	25.4% 18.4g	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	% 18g	% 0.45g	g per day for Men 19-50 years
Fiber	112% 42.6g	31% 11.8g	38g per day for Men 19-50 years
Protein	77% 43g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Broccoli	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	170% 2.04mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.49mg	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	63.8% 3.2mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	61% 0.79mg	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	18% 72.6μg	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	3.53% 3.18mg	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	39.3% 5.9mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Broccoli	Recommended Dietary Allowance
Calcium	32.7% 327mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	588% 5.3mg	24.7% 0.22mg	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	159% 12.7mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	776% 18mg	41.4% 0.95mg	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	190% 1329mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	56.6% 1923mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	11% 405g	3700g per day for Men 19-50 years

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

• Dry Roasted Pecans have 6.3 times more Vitamin B1, 1.8 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.7 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 4.4 times more Vitamin A, 3.9 times more Vitamin B9 and 127.4 times more Vitamin C than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin B6 per 1 lb.
• Both Dry Roasted Pecans as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Pecans vs Broccoli:

• Dry Roasted Pecans have 1.5 times more Calcium, 23.8 times more Copper, 3.8 times more Iron, 6.3 times more Magnesium, 18.7 times more Manganese, 4.4 times more Phosphorus, 1.3 times more Potassium, 1.6 times more Selenium and 12.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 33 times more Sodium and 79.7 times more Water than Dry Roasted Pecans.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Pecans have 20.9 times more Energy, 200.7 times more Fat, 55.1 times more Saturated Fat, 15.8 times more Omega 3, 399.6 times more Omega 6, 2 times more Carbohydrate, 2.4 times more Sugars, 3.6 times more Fiber and 3.4 times more Protein than Raw Broccoli.
• Both Dry Roasted Pecans as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.