Comparing Nutrients in 300 calories Boiled Broccoli VS Roasted Pecans

Weight per 300 calories

• Boiled Broccoli: 857g
• Roasted Pecans: 42.3g

Dry Roasted Pecans have 20.3 times more energy per unit of mass than Boiled and Drained Broccoli, which is very high in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or Roasted Pecans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Boiled Broccoli	Roasted Pecans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	32.4% 31.4g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	8.3% 2.65g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	48.7% 8.27g	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	4.4% 5.73g	130g per day for Men 19-50 years
Sugars	16.4% 12g	2.37% 1.7g	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	8.75% 6.34g	0.023% 0.017g	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	% 4.2g	% 0.017g	g per day for Men 19-50 years
Sucrose	% 0.69g	% 1.7g	g per day for Men 19-50 years
Fiber	74.4% 28.3g	10.5% 3.97g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	7.17% 4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	0.33% 2.96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	3.48% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	3.1% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	5.94% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	6.08% 0.079mg	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	231% 926μg	1.7% 6.76μg	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	618% 556mg	0.33% 0.3mg	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	83% 12.4mg	3.66% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Roasted Pecans	Recommended Dietary Allowance
Calcium	34.3% 343mg	3.04% 30.4mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	54.8% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	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	71.8% 5.74mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	13.3% 55.8mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	72.3% 1.66mg	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	82% 574mg	17.7% 124mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	5.27% 179mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	3.07% 1.7μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	0.028% 0.42mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	20.7% 765g	0.013% 0.47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Roasted Pecans:

• Boiled and Drained Broccoli has 223.1 times more Vitamin A, 2.8 times more Vitamin B1, 23.3 times more Vitamin B2, 9.6 times more Vitamin B3, 17.8 times more Vitamin B5, 21.7 times more Vitamin B6, 136.9 times more Vitamin B9, 1880.8 times more Vitamin C and 22.6 times more Vitamin E than Dry Roasted Pecans.
• Both Boiled and Drained Broccoli as well as Dry Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Roasted Pecans:

• Boiled and Drained Broccoli has 11.3 times more Calcium, 4.9 times more Iron, 3.2 times more Magnesium, 4.6 times more Phosphorus, 14 times more Potassium, 8.1 times more Selenium, 831.7 times more Sodium, 1.8 times more Zinc and 1616.5 times more Water than Dry Roasted Pecans.
• Both Boiled and Drained Broccoli and Dry Roasted Pecans have similar amounts of Copper and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Broccoli has 2.4 times more Omega 3, 10.7 times more Carbohydrate, 6.9 times more Sugars, 375.3 times more Fructose, 7.1 times more Fiber and 5.1 times more Protein than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 8.9 times more Fat, 3.9 times more Saturated Fat and 18.9 times more Omega 6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dry Roasted Pecans have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Broccoli as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.