Comparing Nutrients in 1 pound Oil Roasted Pecans VS Cooked Chopped Frozen Broccoli

Macros Ratio

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

Macro Nutrients

	Oil Roasted Pecans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	112% 3243kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	352% 341g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	103% 33g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	292% 4.68g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	602% 102g	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	45.4% 59g	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	113% 43g	36% 13.6g	38g per day for Men 19-50 years
Protein	74.5% 41.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.15mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.34mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	45.4% 0.59mg	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	17% 68μg	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	3.53% 3.18mg	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	76.5% 11.5mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	30.4% 304mg	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	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	140% 11.2mg	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	730% 16.8mg	44% 1mg	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	170% 1193mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	52.3% 1778mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	184% 20.3mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.14% 5.13g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Pecans VS Cooked Chopped Frozen Broccoli per 1 lb

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

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

• 1 pound of Oil Roasted Pecans has 8.6 times more Vitamin B1, 1.4 times more Vitamin B2, 2.6 times more Vitamin B3, 2.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.9 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 10.2 times more Vitamin A, 3.7 times more Vitamin B9 and 57.3 times more Vitamin C than Oil Roasted Pecans.
• 1 pound of Oil Roasted Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Pecans as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Oil Roasted Pecans has 2 times more Calcium, 35.3 times more Copper, 4 times more Iron, 9.3 times more Magnesium, 16.6 times more Manganese, 5.4 times more Phosphorus, 2.8 times more Potassium, 8.6 times more Selenium and 16 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 80.3 times more Water than Oil Roasted Pecans.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Pecans has 25.5 times more Energy, 626.9 times more Fat, 402.1 times more Saturated Fat, 24.5 times more Omega 3, 1734.8 times more Omega 6, 2.4 times more Carbohydrate, 2.7 times more Sugars, 3.2 times more Fiber and 3 times more Protein than Cooked Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6