Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Pecans	5%	88%	7%

Macro Nutrients

	Frozen Chopped Broccoli	Pecans	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	47.3% 1371kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	147% 143g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	38.3% 12.3g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	122% 1.96g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	241% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	21% 27.5g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	11% 7.88g	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	2.27% 1.65g	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	% 1.5g	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 7.74g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	50% 19g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Pecans	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	150% 45μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.2% 133μg	11% 43.7μg	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	124% 112mg	2.43% 2.2mg	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	16% 2.42mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Pecans	Recommended Dietary Allowance
Calcium	11% 111mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	265% 2.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	20% 1.6mg	62.8% 5.02mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	388% 8.93mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	68.8% 31μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 99mg	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	24% 814mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	81.7% 9mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Pecans per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Pecans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Frozen Chopped Broccoli have 17.3 times more Vitamin A, 3 times more Vitamin B9, 51.3 times more Vitamin C and 23.2 times more Vitamin K than Pecans.
• While 7 oz of Pecans nuts contain 12.5 times more Vitamin B1, 1.4 times more Vitamin B2, 2.5 times more Vitamin B3, 3.1 times more Vitamin B5 and 1.6 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Pecans provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Pecans nuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 26 times more Water than Pecans.
• While 7 oz of Pecans nuts contain 31.6 times more Copper, 3.1 times more Iron, 6.7 times more Magnesium, 15.3 times more Manganese, 5.5 times more Phosphorus, 1.9 times more Potassium, 1.4 times more Selenium and 9.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Pecans contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Pecans nuts contain 26.6 times more Energy, 248.2 times more Fat, 140.5 times more Saturated Fat, 9.4 times more Omega 3, 665.4 times more Omega 6, 2.9 times more Carbohydrate, 2.9 times more Sugars, 3.2 times more Fiber and 3.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Frozen Chopped Broccoli VS Pecans

What are the health benefits of Frozen Chopped Broccoli compared to Pecans?

Frozen chopped broccoli is a great source of vitamins, minerals, and fiber, including vitamin C, vitamin K, and folate. It is low in calories and high in antioxidants, which can help reduce inflammation and support overall health. On the other hand, pecans are a good source of healthy fats, fiber, and protein, as well as vitamin E and minerals like magnesium and zinc. While both foods offer health benefits, broccoli provides more vitamins and minerals, while pecans offer healthy fats and protein. It's important to include a variety of plant-based foods in your diet to ensure you are getting a wide range of nutrients.

Can I lose weight easier by eating more Frozen Chopped Broccoli or Pecans?

Both frozen chopped broccoli and pecans can be beneficial for weight loss, but they have different nutritional profiles. Frozen chopped broccoli is low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Pecans, on the other hand, are calorie-dense but rich in healthy fats, fiber, and protein, which can also help with satiety. In general, incorporating a variety of nutrient-dense foods like frozen chopped broccoli and pecans into your diet can support weight loss by providing essential nutrients while keeping you full and satisfied. It's important to focus on overall balanced eating habits and portion control to achieve and maintain a healthy weight.

Should I eat more Frozen Chopped Broccoli or more Pecans to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Pecans are a good source of healthy fats and fiber but are not as high in protein as frozen chopped broccoli. Broccoli is a great source of plant-based protein, as well as vitamins and minerals that support muscle growth and recovery. Therefore, incorporating more frozen chopped broccoli into your diet may be more beneficial for muscle gain when compared to pecans.

What is the environmental impact of producing Frozen Chopped Broccoli compared to Pecans?

Producing Frozen Chopped Broccoli generally has a lower environmental impact compared to Pecans. Broccoli requires less water, land, and resources to grow compared to pecan trees, which have a longer growth cycle and require more resources such as water and land. Additionally, the transportation and processing of pecans can contribute to a higher carbon footprint compared to frozen broccoli.