Comparing Nutrients in 5 ounces Broccoli VS Oil Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Broccoli	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	1.66% 48kcal	35% 1013kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	188% 32g	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	14% 18.4g	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	35.4% 13.5g	38g per day for Men 19-50 years
Protein	7.14% 4g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	21% 1.04mg	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	22.3% 89.3μg	5.3% 21.3μg	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	1.1% 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	7.37% 1.1mg	24% 3.6mg	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

	Broccoli	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	9.5% 95mg	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	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	13% 1.03mg	43.8% 3.5mg	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	228% 5.24mg	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	13.4% 94mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	15.5% 8.5μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	57.6% 6.34mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.043% 1.6g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 6.2 times more Vitamin A, 4.2 times more Vitamin B9 and 127.4 times more Vitamin C than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 6.7 times more Vitamin B1, 1.9 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.2 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Oil Roasted Pecans have similar amounts of Vitamin B2 and Vitamin B6 per 5 oz.
• Both Raw Broccoli as well as Oil Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Broccoli has 33 times more Sodium and 79 times more Water than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.4 times more Calcium, 24.5 times more Copper, 3.4 times more Iron, 5.8 times more Magnesium, 17.6 times more Manganese, 4 times more Phosphorus, 2.4 times more Selenium and 10.9 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Oil Roasted Pecans have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Pecans contain 21 times more Energy, 203.3 times more Fat, 63.5 times more Saturated Fat, 16.4 times more Omega 3, 460.2 times more Omega 6, 2 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 Oil Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.