Comparing Nutrients in 5 ounces Broccoli VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Pecans	5%	88%	7%

Macro Nutrients

	Broccoli	Pecans	Recommended Dietary Allowance
Energy	1.66% 48kcal	33.8% 979kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	27.4% 8.76g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	87.4% 1.4g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	7.24% 9.4g	15% 19.6g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.33% 0.96g	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	% 0.14g	% 5.53g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	7.14% 4g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Pecans	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	78% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Pecans	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	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	13% 1.03mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	13.4% 94mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	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	5.3% 0.58mg	58.4% 6.42mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.13% 5g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 10.3 times more Vitamin A, 2.9 times more Vitamin B9, 81.1 times more Vitamin C and 29 times more Vitamin K than Pecans nuts.
• While Pecans nuts contain 9.3 times more Vitamin B1, 1.8 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.8 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Pecans nuts have similar amounts of Vitamin B2 and Vitamin B6 per 5 oz.
• Both Raw Broccoli as well as Pecans nuts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Pecans:

• Raw Broccoli has more Sodium and 25.4 times more Water than Pecans nuts.
• While Pecans nuts contain 1.5 times more Calcium, 24.5 times more Copper, 3.5 times more Iron, 5.8 times more Magnesium, 21.4 times more Manganese, 4.2 times more Phosphorus, 1.3 times more Potassium, 1.5 times more Selenium and 11 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Pecans nuts contain 20.3 times more Energy, 194.5 times more Fat, 54.2 times more Saturated Fat, 15.7 times more Omega 3, 421 times more Omega 6, 2.1 times more Carbohydrate, 2.3 times more Sugars, 3.7 times more Fiber and 3.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Pecans nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.