Comparing Nutrients in 5 ounces Pecans VS Frozen Broccoli Spears

Macros Ratio

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

Macro Nutrients

	Pecans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	33.8% 979kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	27.4% 8.76g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	87.4% 1.4g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	172% 29.2g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	7.76% 5.63g	2.87% 2.1g	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	0.078% 0.057g	NA	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 5.53g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	11% 4.25g	38g per day for Men 19-50 years
Protein	23.2% 13g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Pecans	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.94mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	107% 32μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.8% 31μg	33.3% 133μg	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	1.73% 1.56mg	108% 97mg	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	13.2% 2mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	9.92% 99mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	5.67% 0.051mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	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	45% 3.6mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	277% 6.38mg	15.8% 0.36mg	2.3mg per day for Men 19-50 years
Molybdenum	49% 22μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	56% 393mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	9.8% 5.4μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.42mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.13% 5g	3.47% 128g	3700g per day for Men 19-50 years

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

• Pecans nuts have 9.2 times more Vitamin B1, 2.5 times more Vitamin B3 and 3.6 times more Vitamin B5 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 19 times more Vitamin A, 4.3 times more Vitamin B9, 62.1 times more Vitamin C and 29 times more Vitamin K than Pecans nuts.
• Both Pecans nuts and Frozen Broccoli Spears have similar amounts of Vitamin B2, Vitamin B6 and Vitamin E per 5 oz.
• Both Pecans nuts as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Pecans nuts have 1.7 times more Calcium, 33.3 times more Copper, 3.5 times more Iron, 7.6 times more Magnesium, 17.6 times more Manganese, 4.7 times more Phosphorus, 1.6 times more Potassium, 2 times more Selenium and 13.3 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Sodium and 25.7 times more Water than Pecans nuts.

Comparison of macro-nutrients per 5 ounces:

• Pecans nuts have 23.8 times more Energy, 211.7 times more Fat, 118.8 times more Saturated Fat, 7.9 times more Omega 3, 557.5 times more Omega 6, 2.6 times more Carbohydrate, 2.7 times more Sugars, 3.2 times more Fiber and 3 times more Protein than Frozen Broccoli Spears.
• Both Pecans nuts as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.