Comparing Nutrients in 5 ounces Broccoli Raab VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Pecans	5%	88%	7%

Macro Nutrients

	Broccoli Raab	Pecans	Recommended Dietary Allowance
Energy	1.08% 31kcal	33.8% 979kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	27.4% 8.76g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	87.4% 1.4g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	172% 29.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	15% 19.6g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	7.76% 5.63g	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	0.33% 0.24g	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	% 0.14g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 5.53g	g per day for Men 19-50 years
Fiber	10% 3.83g	36% 13.6g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Pecans	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	78% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	107% 32μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.4% 118μg	7.8% 31μg	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	32% 28.6mg	1.73% 1.56mg	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	15.3% 2.3mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Pecans	Recommended Dietary Allowance
Calcium	15.3% 153mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	189% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.35% 14μg	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	38% 3.03mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	277% 6.38mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	49% 22μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.8% 103mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	9.8% 5.4μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	58.4% 6.42mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.13% 5g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Pecans per 5 oz

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

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

• 5 ounces of Broccoli Raab have 43.7 times more Vitamin A, 3.8 times more Vitamin B9, 18.4 times more Vitamin C and 64 times more Vitamin K than Pecans.
• While 5 oz of Pecans nuts contain 4.1 times more Vitamin B1 and 2.7 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Pecans provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E per five ounces.
• 5 ounces of Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Pecans nuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Pecans:

• 5 ounces of Broccoli Raab have 1.5 times more Calcium, more Sodium and 26.3 times more Water than Pecans.
• While 5 oz of Pecans nuts contain 28.6 times more Copper, 5.5 times more Magnesium, 11.4 times more Manganese, 3.8 times more Phosphorus, 2.1 times more Potassium, 3.8 times more Selenium and 5.9 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Pecans contain similar levels of Iron per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Pecans nuts contain 31.4 times more Energy, 146.9 times more Fat, 74.5 times more Saturated Fat, 5.2 times more Omega 3, 711.3 times more Omega 6, 4.9 times more Carbohydrate, 10.4 times more Sugars, 3.6 times more Fiber and 2.9 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6