Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Frozen Broccoli Spears	Roasted Pecans	Recommended Dietary Allowance
Energy	1.4% 41kcal	34.7% 1006kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	109% 105g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	28% 8.9g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	88% 1.4g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	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	5.83% 7.6g	14.8% 19.2g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	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	NA	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	NA	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 5.67g	g per day for Men 19-50 years
Fiber	11% 4.25g	35% 13.3g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	33.3% 133μg	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	108% 97mg	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	12.8% 1.9mg	12.3% 1.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Roasted Pecans	Recommended Dietary Allowance
Calcium	5.8% 58mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	184% 1.65mg	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	12.8% 1.02mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	44.5% 187mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	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	12% 83.6mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	17.7% 601mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	65.3% 7.2mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.043% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Roasted Pecans per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of Roasted Pecans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Frozen Broccoli Spears have 8.1 times more Vitamin A, 5.9 times more Vitamin B9 and 97.6 times more Vitamin C than Roasted Pecans.
• While 5 oz of Dry Roasted Pecans contain 6.3 times more Vitamin B1, 2.5 times more Vitamin B3 and 2.9 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Roasted Pecans provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin E per five ounces.
• 5 ounces of Roasted Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Dry Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Roasted Pecans:

• 5 ounces of Frozen Broccoli Spears have 80.8 times more Water than Roasted Pecans.
• While 5 oz of Dry Roasted Pecans contain 1.8 times more Calcium, 32.4 times more Copper, 3.9 times more Iron, 8.3 times more Magnesium, 15.4 times more Manganese, 5 times more Phosphorus, 1.7 times more Potassium, 2.1 times more Selenium and 14.9 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Roasted Pecans contain 24.5 times more Energy, 218.4 times more Fat, 120.8 times more Saturated Fat, 8 times more Omega 3, 529.1 times more Omega 6, 2.5 times more Carbohydrate, 2.8 times more Sugars, 3.1 times more Fiber and 3.1 times more Protein than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6