Comparing Nutrients in 5 ounces Boiled Broccoli VS Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Boiled Broccoli	Roasted Pecans	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	34.7% 1006kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	109% 105g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	28% 8.9g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	88% 1.4g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	163% 27.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	14.8% 19.2g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	7.94% 5.75g	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	1.45% 1.05g	0.078% 0.057g	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	% 0.69g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 5.67g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	35% 13.3g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	12% 109μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	20.4% 0.27mg	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	38.3% 153μg	5.67% 22.7μg	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	102% 92mg	1.1% 0.99mg	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	13.7% 2.06mg	12.3% 1.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Roasted Pecans	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	184% 1.65mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	44.5% 187mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	242% 5.57mg	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	13.6% 95mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	17.7% 601mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	65.3% 7.2mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.043% 1.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Roasted Pecans:

• Boiled and Drained Broccoli has 11 times more Vitamin A, 6.8 times more Vitamin B9 and 92.7 times more Vitamin C than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 7.1 times more Vitamin B1 and 2.1 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dry Roasted Pecans have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin E per 5 oz.
• Both Boiled and Drained Broccoli as well as Dry Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Roasted Pecans:

• Boiled and Drained Broccoli has 41 times more Sodium and 79.7 times more Water than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 1.8 times more Calcium, 19.1 times more Copper, 4.2 times more Iron, 6.3 times more Magnesium, 20.3 times more Manganese, 4.4 times more Phosphorus, 1.4 times more Potassium, 2.5 times more Selenium and 11.3 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Broccoli has 18.5 times more Fructose than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 20.3 times more Energy, 181.1 times more Fat, 79.5 times more Saturated Fat, 8.4 times more Omega 3, 383.9 times more Omega 6, 1.9 times more Carbohydrate, 2.9 times more Sugars, 2.8 times more Fiber and 4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.