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Comparing Nutrients in 5 ounces PecansVS Broccoli

Macros Ratio

Protein Fat Carbs

Pecans
5%
88%
7%
Broccoli
27%
8%
65%
5 oz ▼

Macro Nutrients

33.8%979kcal
Energy
1.66%48kcal
979 kcalvs48 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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105%102g
Fat
0.54%0.52g
102 gvs0.52 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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27.4%8.76g
Saturated Fat
0.5%0.16g
8.76 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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87.4%1.4g
Omega 3
5.6%0.089g
1.4 gvs0.089 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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172%29.2g
Omega 6
0.41%0.069g
29.2 gvs0.069 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15%19.6g
Carbohydrate
7.24%9.4g
19.6 gvs9.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
7.76%5.63g
Sugars
3.32%2.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.63 gvs2.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.078%0.057g
Fructose
1.33%0.96g
≤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]
0.057 gvs0.96 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.057g
Glucose
%0.69g
0.057 gvs0.69 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%5.53g
Sucrose
%0.14g
5.53 gvs0.14 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
36%13.6g
Fiber
9.7%3.7g
13.6 gvs3.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
23.2%13g
Protein
7.14%4g
13 gvs4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0.47%4.25μg
Vitamin A
4.9%44μg
RAE, retinol activity equivalents
4.25 μgvs44 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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78%0.94mg
Vitamin B1
8.4%0.1mg
Thiamine
0.94 mgvs0.1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14%0.18mg
Vitamin B2
12.8%0.17mg
Riboflavin
0.18 mgvs0.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
10.3%1.65mg
Vitamin B3
5.66%0.91mg
Niacin, nicotinic acid, niacinamide
1.65 mgvs0.91 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
24.5%1.22mg
Vitamin B5
16.2%0.81mg
Pantothenic acid
1.22 mgvs0.81 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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23%0.3mg
Vitamin B6
19%0.25mg
Pyridoxine
0.3 mgvs0.25 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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107%32μg
Vitamin B7
NA
Biotin
32 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.8%31μg
Vitamin B9
22.3%89.3μg
Folates and Folic Acid
31 μgvs89.3 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.73%1.56mg
Vitamin C
140%126mg
Ascorbic acid
1.56 mgvs126 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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13.2%2mg
Vitamin E
7.37%1.1mg
Tocopherols and Tocotrienols
2 mgvs1.1 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.13%4.96μg
Vitamin K
120%144μg
Phytomenadione or phylloquinone
4.96 μgvs144 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

9.92%99mg
Calcium
6.66%66.6mg
99 mgvs66.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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189%1.7mg
Copper
7.7%0.069mg
1.7 mgvs0.069 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
0.35%14μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
14 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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45%3.6mg
Iron
13%1.03mg
3.6 mgvs1.03 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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41%172mg
Magnesium
7.1%29.8mg
172 mgvs29.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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277%6.38mg
Manganese
13%0.3mg
6.38 mgvs0.3 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
49%22μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
22 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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56%393mg
Phosphorus
13.4%94mg
393 mgvs94 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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17%581mg
Potassium
13%448mg
581 mgvs448 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.8%5.4μg
Selenium
6.44%3.54μg
5.4 μgvs3.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0%0mg
Sodium
3.1%46.8mg
0 mgvs46.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
58.4%6.42mg
Zinc
5.3%0.58mg
6.42 mgvs0.58 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.13%5g
Water
3.42%127g
5 gvs127 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Pecans vs Broccoli:
Comparing minerals per 5 ounces for Pecans vs Broccoli:
Comparison of macro-nutrients per 5 ounces:



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