Comparing Nutrients in 5 ounces Roasted Pecans VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Roasted Pecans	5%	88%	7%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Roasted Pecans	Broccoli Raab	Recommended Dietary Allowance
Energy	34.7% 1006kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	28% 8.9g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	88% 1.4g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	163% 27.8g	0.24% 0.041g	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	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 5.67g	% 0.16g	g per day for Men 19-50 years
Fiber	35% 13.3g	10% 3.83g	38g per day for Men 19-50 years
Protein	24% 13.5g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	18.6% 0.24mg	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	29.4% 118μg	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	32% 28.6mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Broccoli Raab	Recommended Dietary Allowance
Calcium	10.2% 102mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	184% 1.65mg	6.6% 0.06mg	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	49.6% 3.97mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	44.5% 187mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	242% 5.57mg	24.3% 0.56mg	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	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	17.7% 601mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	65.3% 7.2mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pecans VS Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Pecans versus 5 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Roasted Pecans have 2.8 times more Vitamin B1 and 2.2 times more Vitamin B5 than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 18.7 times more Vitamin A, 5.2 times more Vitamin B9 and 28.9 times more Vitamin C than Dry Roasted Pecans.
• Both Roasted Pecans and Broccoli Raab provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E per five ounces.
• 5 ounces of Roasted Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Dry Roasted Pecans as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Roasted Pecans have 27.8 times more Copper, 1.3 times more Iron, 6 times more Magnesium, 10 times more Manganese, 4 times more Phosphorus, 2.2 times more Potassium, 4 times more Selenium and 6.6 times more Zinc than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 1.5 times more Calcium, 33 times more Sodium and 82.6 times more Water than Dry Roasted Pecans.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Pecans have 32.3 times more Energy, 151.6 times more Fat, 75.7 times more Saturated Fat, 5.3 times more Omega 3, 675.1 times more Omega 6, 4.8 times more Carbohydrate, 10.7 times more Sugars, 3.5 times more Fiber and 3 times more Protein than Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6