Comparing Nutrients in 500 calories Pecans VS Cooked Broccoli Raab

Weight per 500 calories

• Pecans: 72.4g
• Cooked Broccoli Raab: 2000g

Pecans have 27.6 times more energy per 100g than Cooked Broccoli Raab. It has very high energy density when compared to other foods. Cooked Broccoli Raab having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Pecans	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	53.7% 52g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	5.56% 1.78g	32g per day for Men 19-50 years
Omega 3	44.6% 0.71g	251% 4g	1.6g per day for Men 19-50 years
Omega 6	88% 15g	3.65% 0.62g	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	48% 62.4g	130g per day for Men 19-50 years
Sugars	3.96% 2.87g	17% 12.4g	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	6.62% 4.8g	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	% 4.6g	g per day for Men 19-50 years
Sucrose	% 2.82g	% 3g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	147% 56g	38g per day for Men 19-50 years
Protein	12% 6.64g	137% 76.6g	56g per day for Men 19-50 years

Vitamins

	Pecans	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.24% 2.17μg	504% 4540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.8% 0.48mg	282% 3.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.24% 0.094mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.28% 0.84mg	252% 40.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	179% 8.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	338% 4.4mg	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	355% 1420μg	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	822% 740mg	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	337% 50.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.53μg	4267% 5120μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	5.07% 50.7mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	167% 1.5mg	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	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	21% 87.6mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	330% 7.6mg	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	234% 1640mg	700mg per day for Men 19-50 years
Potassium	8.73% 297mg	202% 6860mg	3400mg per day for Men 19-50 years
Selenium	5% 2.75μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	74.7% 1120mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.28mg	98% 11mg	11mg per day for Men 19-50 years
Water	0.069% 2.55g	49.4% 1828g	3700g per day for Men 19-50 years

Pecans VS Cooked Broccoli Raab Nutrients Per 500 Kcal

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

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

• 500 kcal of Cooked Broccoli Raab contain 2091.4 times more Vitamin A, 7.1 times more Vitamin B1, 29.8 times more Vitamin B2, 47.7 times more Vitamin B3, 14.3 times more Vitamin B5, 29 times more Vitamin B6, 89.2 times more Vitamin B9, 929.7 times more Vitamin C, 49.9 times more Vitamin E and 2021.7 times more Vitamin K than Pecans nuts.
• 500 calories of Pecans have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Pecans nuts as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Cooked Broccoli Raab contain 46.6 times more Calcium, 1.7 times more Copper, 13.9 times more Iron, 6.2 times more Magnesium, 2.3 times more Manganese, 8.2 times more Phosphorus, 23.1 times more Potassium, 9.5 times more Selenium, more Sodium, 3.3 times more Zinc and 717.8 times more Water than Pecans nuts.
• 500 calories of Pecans lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pecans have 5 times more Fat, 2.5 times more Saturated Fat and 24.1 times more Omega 6 than Cooked Broccoli Raab.
• While 500 kcal of Cooked Broccoli Raab contain 5.6 times more Omega 3, 6.2 times more Carbohydrate, 4.3 times more Sugars, 8.1 times more Fiber and 11.5 times more Protein than Pecans nuts.
• Both Pecans and Cooked Broccoli Raab offer comparable quantities of Energy per 500 calories.
• 500 calories of Pecans provide inadequate amounts of Carbohydrate
• 500 calories of Cooked Broccoli Raab provide inadequate amounts of Omega 6