Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Pecans	5%	88%	7%

Macro Nutrients

	Cooked Broccoli Raab	Pecans	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	47.3% 1371kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	147% 143g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	38.3% 12.3g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	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	4.76% 6.2g	21% 27.5g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 7.74g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	50% 19g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Pecans	Recommended Dietary Allowance
Vitamin A	50% 450μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	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	35.2% 141μg	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	81.6% 73.4mg	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	33.5% 5.02mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Pecans	Recommended Dietary Allowance
Calcium	23.4% 234mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	31.5% 2.52mg	62.8% 5.02mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	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	23.2% 163mg	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	24% 814mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	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: Cooked Broccoli Raab VS Pecans per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Pecans:

• 7 ounces of Cooked Broccoli Raab have 75.7 times more Vitamin A, 1.7 times more Vitamin B3, 3.2 times more Vitamin B9, 33.6 times more Vitamin C, 1.8 times more Vitamin E and 73.1 times more Vitamin K than Pecans.
• While 7 oz of Pecans nuts contain 3.9 times more Vitamin B1 and 1.9 times more Vitamin B5 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Pecans provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Pecans nuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Pecans:

• 7 ounces of Cooked Broccoli Raab have 1.7 times more Calcium, more Sodium and 26 times more Water than Pecans.
• While 7 oz of Pecans nuts contain 16 times more Copper, 2 times more Iron, 4.5 times more Magnesium, 11.8 times more Manganese, 3.4 times more Phosphorus, 2.9 times more Selenium and 8.4 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Pecans contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Pecans nuts contain 27.6 times more Energy, 138.4 times more Fat, 69.4 times more Saturated Fat, 4.9 times more Omega 3, 665.4 times more Omega 6, 4.4 times more Carbohydrate, 6.4 times more Sugars, 3.4 times more Fiber and 2.4 times more Protein than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6