Comparing Nutrients in 500 calories Cooked Broccoli Raab VS Oil Roasted Pecans

Weight per 500 calories

• Cooked Broccoli Raab: 2000g
• Oil Roasted Pecans: 70g

Oil Roasted Pecans have 28.6 times more energy per unit of mass than Cooked Broccoli Raab, which is very high in comparison to other foods. Cooked Broccoli Raab having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Broccoli Raab or Oil Roasted Pecans?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	Cooked Broccoli Raab	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	54.2% 52.6g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	16% 5.06g	32g per day for Men 19-50 years
Omega 3	251% 4g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	93% 15.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	7% 9.1g	130g per day for Men 19-50 years
Sugars	17% 12.4g	3.83% 2.78g	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	6.62% 4.8g	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	% 4.6g	% 0.028g	g per day for Men 19-50 years
Sucrose	% 3g	% 2.73g	g per day for Men 19-50 years
Fiber	147% 56g	17.5% 6.64g	38g per day for Men 19-50 years
Protein	137% 76.6g	11.5% 6.43g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	504% 4540μg	0.39% 3.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.38mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	252% 40.3mg	5.24% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.96mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	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	355% 1420μg	2.62% 10.5μg	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	822% 740mg	0.54% 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	337% 50.6mg	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4267% 5120μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	236% 2360mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	93% 0.84mg	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	318% 25.4mg	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	20% 84.6mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	112% 2.6mg	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	234% 1640mg	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	202% 6860mg	8.06% 274mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	7.63% 4.2μg	55μg per day for Men 19-50 years
Sodium	74.7% 1120mg	0.047% 0.7mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	28.4% 3.13mg	11mg per day for Men 19-50 years
Water	49.4% 1828g	0.021% 0.79g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS Oil Roasted Pecans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Broccoli Raab or Oil Roasted Pecans?

Lets compare vitamin content per 500 calories of Cooked Broccoli Raab vs Oil Roasted Pecans:

• 500 calories of Cooked Broccoli Raab have 1298.4 times more Vitamin A, 10.2 times more Vitamin B1, 36.4 times more Vitamin B2, 48 times more Vitamin B3, 17.4 times more Vitamin B5, 33.6 times more Vitamin B6, 135.4 times more Vitamin B9, 1511.7 times more Vitamin C and 28.6 times more Vitamin E than Oil Roasted Pecans.
• 500 calories of Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Cooked Broccoli Raab as well as Oil Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Broccoli Raab vs Oil Roasted Pecans:

• 500 calories of Cooked Broccoli Raab have 50.4 times more Calcium, 1.8 times more Copper, 14.7 times more Iron, 6.4 times more Magnesium, 2.9 times more Manganese, 8.9 times more Phosphorus, 25 times more Potassium, 6.2 times more Selenium, 1601.6 times more Sodium, 3.5 times more Zinc and 2313.6 times more Water than Oil Roasted Pecans.
• 500 calories of Oil Roasted Pecans lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Broccoli Raab have 5.6 times more Omega 3, 6.9 times more Carbohydrate, 4.5 times more Sugars, 8.4 times more Fiber and 11.9 times more Protein than Oil Roasted Pecans.
• While 500 kcal of Oil Roasted Pecans contain 5.1 times more Fat, 2.8 times more Saturated Fat and 25.4 times more Omega 6 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Oil Roasted Pecans offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Broccoli Raab provide inadequate amounts of Omega 6
• 500 calories of Oil Roasted Pecans provide inadequate amounts of Carbohydrate