Comparing Nutrients in 500 calories Boiled Spears Frozen Broccoli VS Roasted Pecans

Weight per 500 calories

• Boiled Spears Frozen Broccoli: 1786g
• Roasted Pecans: 70.4g

Dry Roasted Pecans have 25.4 times more energy per unit of mass than Boiled and Drained Spears Frozen Broccoli, which is very high in comparison to other foods. Boiled Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Spears Frozen Broccoli or Roasted Pecans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Roasted Pecans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	54% 52.3g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	14% 4.42g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	81% 13.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	7.34% 9.54g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	3.94% 2.86g	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	NA	0.039% 0.028g	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	NA	% 0.028g	g per day for Men 19-50 years
Sucrose	NA	% 2.8g	g per day for Men 19-50 years
Fiber	141% 53.6g	17.4% 6.6g	38g per day for Men 19-50 years
Protein	99% 55.4g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	101% 911μg	0.55% 4.93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	26.4% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	5.14% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	9.9% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	10% 0.13mg	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	134% 536μg	2.8% 11.3μg	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	796% 716mg	0.55% 0.49mg	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	157% 23.6mg	6.1% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Roasted Pecans	Recommended Dietary Allowance
Calcium	91% 911mg	5.07% 50.7mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	91% 0.82mg	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	136% 11mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	120% 2.77mg	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	140% 982mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	5.12% 2.8μg	55μg per day for Men 19-50 years
Sodium	28.6% 429mg	0.047% 0.7mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	0.021% 0.79g	3700g per day for Men 19-50 years

Boiled Spears Frozen Broccoli VS Roasted Pecans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Spears Frozen Broccoli or Roasted Pecans?

Lets compare vitamin content per 500 calories of Boiled Spears Frozen Broccoli vs Roasted Pecans:

• 500 calories of Boiled Spears Frozen Broccoli have 184.7 times more Vitamin A, 3.1 times more Vitamin B1, 19.2 times more Vitamin B2, 10 times more Vitamin B3, 9.9 times more Vitamin B5, 17.6 times more Vitamin B6, 47.5 times more Vitamin B9, 1452.6 times more Vitamin C and 25.7 times more Vitamin E than Roasted Pecans.
• 500 calories of Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C and Vitamin E
• Both Boiled and Drained Spears Frozen Broccoli as well as Dry Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Spears Frozen Broccoli vs Roasted Pecans:

• 500 calories of Boiled Spears Frozen Broccoli have 18 times more Calcium, 5.5 times more Iron, 3.8 times more Magnesium, 2.1 times more Manganese, 4.8 times more Phosphorus, 10.8 times more Potassium, 12 times more Selenium, 608.6 times more Sodium, 1.5 times more Zinc and 2053.9 times more Water than Roasted Pecans.
• Both Boiled Spears Frozen Broccoli and Roasted Pecans contain similar levels of Copper per 500 calories.
• 500 calories of Roasted Pecans lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Spears Frozen Broccoli have 10 times more Carbohydrate, 9.2 times more Sugars, 8.1 times more Fiber and 8.3 times more Protein than Roasted Pecans.
• While 500 kcal of Dry Roasted Pecans contain 26.6 times more Fat, 13.8 times more Saturated Fat and 59.4 times more Omega 6 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Roasted Pecans offer comparable quantities of Energy and Omega 3 per 500 calories.
• 500 calories of Boiled Spears Frozen Broccoli provide inadequate amounts of Omega 6
• 500 calories of Roasted Pecans provide inadequate amounts of Carbohydrate