Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Roasted Pecans	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	48.6% 1409kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	152% 147g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	123% 1.97g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	20.7% 27g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	11% 8.06g	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	NA	0.11% 0.079g	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	NA	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 7.94g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	49% 18.7g	38g per day for Men 19-50 years
Protein	11% 6.15g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	28.5% 0.37mg	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	27.8% 111μg	7.94% 31.8μg	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	88.4% 79.6mg	1.54% 1.4mg	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	17.5% 2.6mg	17% 2.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Roasted Pecans	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	257% 2.3mg	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	15% 1.2mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	339% 7.8mg	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	14% 97mg	83% 581mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	91% 10mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.06% 2.22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Roasted Pecans:

• Boiled Chopped Frozen Broccoli has 7.3 times more Vitamin A, 3.5 times more Vitamin B9 and 57.3 times more Vitamin C than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 8.2 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 2.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Dry Roasted Pecans have similar amounts of Vitamin E per 7 oz.
• Both Boiled Chopped Frozen Broccoli as well as Dry Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Roasted Pecans:

• Boiled Chopped Frozen Broccoli has 81 times more Water than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 2.2 times more Calcium, 34.3 times more Copper, 4.6 times more Iron, 10.2 times more Magnesium, 17.6 times more Manganese, 6 times more Phosphorus, 3 times more Potassium, 5.7 times more Selenium and 18.1 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Pecans contain 25.4 times more Energy, 618.9 times more Fat, 349.1 times more Saturated Fat, 23.7 times more Omega 3, 1506 times more Omega 6, 2.5 times more Carbohydrate, 2.8 times more Sugars, 3.1 times more Fiber and 3.1 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.