Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS Pecans

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Pecans: 72.4g

Pecans nuts have 26.6 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is very high in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Pecans?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Pecans	5%	88%	7%

Macro Nutrients

	Frozen Chopped Broccoli	Pecans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	53.7% 52g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	14% 4.47g	32g per day for Men 19-50 years
Omega 3	126% 2g	44.6% 0.71g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	88% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	7.7% 10g	130g per day for Men 19-50 years
Sugars	36% 26g	3.96% 2.87g	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	22% 16g	0.04% 0.029g	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	% 14.4g	% 0.029g	g per day for Men 19-50 years
Sucrose	NA	% 2.82g	g per day for Men 19-50 years
Fiber	152% 57.7g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	96% 54g	12% 6.64g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Pecans	Recommended Dietary Allowance
Vitamin A	111% 1000μg	0.24% 2.17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	39.8% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	7.24% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	5.28% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54.8% 16.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	322% 1288μg	3.98% 16μg	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	1205% 1085mg	0.88% 0.8mg	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	156% 23.5mg	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	2.1% 2.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Pecans	Recommended Dietary Allowance
Calcium	108% 1077mg	5.07% 50.7mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	96% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.18% 7.24μg	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	195% 15.6mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	21% 87.6mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	142% 3.26mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	25% 11.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	137% 962mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	8.73% 297mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	29.8% 3.28mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	0.069% 2.55g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Pecans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Pecans?

Lets compare vitamin content per 500 calories of Frozen Chopped Broccoli vs Pecans:

• 500 calories of Frozen Chopped Broccoli have 460.7 times more Vitamin A, 2.1 times more Vitamin B1, 19.6 times more Vitamin B2, 10.7 times more Vitamin B3, 8.6 times more Vitamin B5, 16.5 times more Vitamin B6, 80.9 times more Vitamin B9, 1362.7 times more Vitamin C, 23.2 times more Vitamin E and 615.8 times more Vitamin K than Pecans.
• 500 calories of Pecans have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Pecans nuts have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs Pecans:

• 500 calories of Frozen Chopped Broccoli have 21.3 times more Calcium, 8.5 times more Iron, 4 times more Magnesium, 1.7 times more Manganese, 4.8 times more Phosphorus, 13.7 times more Potassium, 19.6 times more Selenium, more Sodium, 2.8 times more Zinc and 690.5 times more Water than Pecans.
• Both Frozen Chopped Broccoli and Pecans contain similar levels of Copper per 500 calories.
• 500 calories of Pecans lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Chopped Broccoli have 2.8 times more Omega 3, 9.2 times more Carbohydrate, 9 times more Sugars, 551.5 times more Fructose, 8.3 times more Fiber and 8.1 times more Protein than Pecans.
• While 500 kcal of Pecans nuts contain 9.3 times more Fat, 5.3 times more Saturated Fat and 25 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Pecans offer comparable quantities of Energy per 500 calories.
• 500 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6
• 500 calories of Pecans provide inadequate amounts of Carbohydrate