Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Frozen Broccoli Spears	Roasted Pecans	Recommended Dietary Allowance
Energy	2% 57.5kcal	48.6% 1409kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	152% 147g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	123% 1.97g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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% 6.07g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	17% 2.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Roasted Pecans	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	83% 581mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	91% 10mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.06% 2.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Roasted Pecans per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 8.1 times more Vitamin A, 5.9 times more Vitamin B9 and 97.6 times more Vitamin C than Roasted Pecans.
• While 7 oz of Dry Roasted Pecans contain 6.3 times more Vitamin B1, 2.5 times more Vitamin B3 and 2.9 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Roasted Pecans provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin E per seven ounces.
• 7 ounces of Roasted Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Dry Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 80.8 times more Water than Roasted Pecans.
• While 7 oz of Dry Roasted Pecans contain 1.8 times more Calcium, 32.4 times more Copper, 3.9 times more Iron, 8.3 times more Magnesium, 15.4 times more Manganese, 5 times more Phosphorus, 1.7 times more Potassium, 2.1 times more Selenium and 14.9 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Roasted Pecans contain 24.5 times more Energy, 218.4 times more Fat, 120.8 times more Saturated Fat, 8 times more Omega 3, 529.1 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 Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6