Comparing Nutrients in 300 calories Broccoli Raab VS Pecans

Weight per 300 calories

• Broccoli Raab: 1364g
• Pecans: 43.4g

Pecans nuts have 31.4 times more energy per unit of mass than Raw Broccoli Raab, which is very high in comparison to other foods. Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Broccoli Raab or Pecans?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Pecans	5%	88%	7%

Macro Nutrients

	Broccoli Raab	Pecans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	32.2% 31.2g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	26.8% 0.43g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	52.7% 8.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	4.63% 6g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	2.38% 1.72g	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	3.2% 2.3g	0.024% 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	% 1.36g	% 0.017g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 1.7g	g per day for Men 19-50 years
Fiber	97% 37g	11% 4.17g	38g per day for Men 19-50 years
Protein	77% 43.2g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Pecans	Recommended Dietary Allowance
Vitamin A	198% 1786μg	0.14% 1.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	4.34% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	3.17% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	7.5% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	7% 0.091mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33% 9.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	283% 1132μg	2.4% 9.55μg	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	306% 275mg	0.53% 0.48mg	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	147% 22mg	4.05% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	1.27% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Pecans	Recommended Dietary Allowance
Calcium	147% 1473mg	3.04% 30.4mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.34μg	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	365% 29mg	13.7% 1.1mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	12.5% 52.5mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	85% 1.95mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	15% 6.77μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	142% 995mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	5.24% 178mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	3% 1.65μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	18% 1.97mg	11mg per day for Men 19-50 years
Water	34% 1262g	0.041% 1.53g	3700g per day for Men 19-50 years

Broccoli Raab VS Pecans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli Raab or Pecans?

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

• 300 calories of Broccoli Raab have 1371.5 times more Vitamin A, 7.7 times more Vitamin B1, 31.2 times more Vitamin B2, 32.9 times more Vitamin B3, 11.7 times more Vitamin B5, 25.6 times more Vitamin B6, 118.5 times more Vitamin B9, 576.8 times more Vitamin C, 36.3 times more Vitamin E and 2010.2 times more Vitamin K than Pecans.
• 300 calories of Pecans have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Pecans nuts have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Broccoli Raab vs Pecans:

• 300 calories of Broccoli Raab have 48.5 times more Calcium, 26.6 times more Iron, 5.7 times more Magnesium, 2.8 times more Manganese, 8.3 times more Phosphorus, 15 times more Potassium, 8.3 times more Selenium, more Sodium, 5.3 times more Zinc and 825.8 times more Water than Pecans.
• Both Broccoli Raab and Pecans contain similar levels of Copper per 300 calories.
• 300 calories of Pecans lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli Raab have 6 times more Omega 3, 6.5 times more Carbohydrate, 3 times more Sugars, 8.8 times more Fiber and 10.9 times more Protein than Pecans.
• While 300 kcal of Pecans nuts contain 4.7 times more Fat, 2.4 times more Saturated Fat and 22.6 times more Omega 6 than Raw Broccoli Raab.
• Both Broccoli Raab and Pecans offer comparable quantities of Energy per 300 calories.
• 300 calories of Broccoli Raab provide inadequate amounts of Omega 6
• 300 calories of Pecans provide inadequate amounts of Carbohydrate