Comparing Nutrients in 5 ounces Roasted Pecans VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Roasted Pecans	5%	88%	7%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Roasted Pecans	Boiled Broccoli	Recommended Dietary Allowance
Energy	34.7% 1006kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	28% 8.9g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	88% 1.4g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	163% 27.8g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.8% 19.2g	7.83% 10g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	2.7% 1.97g	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	1.45% 1.05g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	% 5.67g	% 0.11g	g per day for Men 19-50 years
Fiber	35% 13.3g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	24% 13.5g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	22% 0.28mg	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	5.67% 22.7μg	38.3% 153μg	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	1.1% 0.99mg	102% 92mg	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	12.3% 1.84mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Boiled Broccoli	Recommended Dietary Allowance
Calcium	10.2% 102mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	184% 1.65mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	49.6% 3.97mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	44.5% 187mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	242% 5.57mg	12% 0.27mg	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	59.3% 415mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	17.7% 601mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	65.3% 7.2mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	3.4% 127g	3700g per day for Men 19-50 years

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

• Dry Roasted Pecans have 7.1 times more Vitamin B1 and 2.1 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 11 times more Vitamin A, 6.8 times more Vitamin B9 and 92.7 times more Vitamin C than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Boiled and Drained Broccoli have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin E per 5 oz.
• Both Dry Roasted Pecans as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Dry Roasted Pecans have 1.8 times more Calcium, 19.1 times more Copper, 4.2 times more Iron, 6.3 times more Magnesium, 20.3 times more Manganese, 4.4 times more Phosphorus, 1.4 times more Potassium, 2.5 times more Selenium and 11.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 41 times more Sodium and 79.7 times more Water than Dry Roasted Pecans.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Pecans have 20.3 times more Energy, 181.1 times more Fat, 79.5 times more Saturated Fat, 8.4 times more Omega 3, 383.9 times more Omega 6, 1.9 times more Carbohydrate, 2.9 times more Sugars, 2.8 times more Fiber and 4 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 18.5 times more Fructose than Dry Roasted Pecans.
• Both Dry Roasted Pecans as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.