Comparing Nutrients in 500 calories Pecans VS Frozen Broccoli Spears

Weight per 500 calories

• Pecans: 72.4g
• Frozen Broccoli Spears: 1724g

Pecans have 23.8 times more energy per 100g than Frozen Broccoli Spears. It has very high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Which food has more nutrients per 500 calories - Pecans or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Pecans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	53.7% 52g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	44.6% 0.71g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	88% 15g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.7% 10g	71% 92g	130g per day for Men 19-50 years
Sugars	3.96% 2.87g	35% 25.3g	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	0.04% 0.029g	NA	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	% 0.029g	NA	g per day for Men 19-50 years
Sucrose	% 2.82g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	136% 51.7g	38g per day for Men 19-50 years
Protein	12% 6.64g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Pecans	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.24% 2.17μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.8% 0.48mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.24% 0.094mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.28% 0.84mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	232% 3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54.8% 16.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.98% 16μg	405% 1621μg	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	0.88% 0.8mg	1308% 1178mg	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	6.75% 1mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.53μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	5.07% 50.7mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.24μg	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	23% 1.83mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	21% 87.6mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	192% 4.4mg	2.3mg per day for Men 19-50 years
Molybdenum	25% 11.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.6% 200mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	8.73% 297mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	5% 2.75μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.28mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	0.069% 2.55g	42% 1561g	3700g per day for Men 19-50 years

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

• Frozen Broccoli Spears contain 452.7 times more Vitamin A, 2.6 times more Vitamin B1, 20.9 times more Vitamin B2, 9.4 times more Vitamin B3, 6.7 times more Vitamin B5, 19.9 times more Vitamin B6, 101.8 times more Vitamin B9, 1479.5 times more Vitamin C, 23 times more Vitamin E and 690.3 times more Vitamin K than Pecans nuts.
• Both Pecans nuts as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Pecans nuts have 1.4 times more Copper than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 14 times more Calcium, 6.8 times more Iron, 3.2 times more Magnesium, 1.4 times more Manganese, 5.1 times more Phosphorus, 14.5 times more Potassium, 11.9 times more Selenium, more Sodium, 1.8 times more Zinc and 613 times more Water than Pecans nuts.

Comparison of macro-nutrients per 500 calories:

• Pecans nuts have 8.9 times more Fat, 5 times more Saturated Fat and 23.4 times more Omega 6 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 3 times more Omega 3, 9.2 times more Carbohydrate, 8.8 times more Sugars, 7.4 times more Fiber and 8 times more Protein than Pecans nuts.
• Both Pecans nuts and Frozen Broccoli Spears have similar amounts of Energy per 500 kcal.
• Both Pecans nuts as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.