Comparing Nutrients in 7 ounces Broccoli VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Pecans	5%	88%	7%

Macro Nutrients

	Broccoli	Pecans	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	47.3% 1371kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	147% 143g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	38.3% 12.3g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	122% 1.96g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	241% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	21% 27.5g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 7.74g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	50% 19g	38g per day for Men 19-50 years
Protein	10% 5.6g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Pecans	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Pecans	Recommended Dietary Allowance
Calcium	9.33% 93mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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	18% 1.45mg	62.8% 5.02mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	18.7% 131mg	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	24% 814mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	81.7% 9mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.19% 7g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 10.3 times more Vitamin A, 2.9 times more Vitamin B9, 81.1 times more Vitamin C and 29 times more Vitamin K than Pecans nuts.
• While Pecans nuts contain 9.3 times more Vitamin B1, 1.8 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.8 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Pecans nuts have similar amounts of Vitamin B2 and Vitamin B6 per 7 oz.
• Both Raw Broccoli as well as Pecans nuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Pecans:

• Raw Broccoli has more Sodium and 25.4 times more Water than Pecans nuts.
• While Pecans nuts contain 1.5 times more Calcium, 24.5 times more Copper, 3.5 times more Iron, 5.8 times more Magnesium, 21.4 times more Manganese, 4.2 times more Phosphorus, 1.3 times more Potassium, 1.5 times more Selenium and 11 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Pecans nuts contain 20.3 times more Energy, 194.5 times more Fat, 54.2 times more Saturated Fat, 15.7 times more Omega 3, 421 times more Omega 6, 2.1 times more Carbohydrate, 2.3 times more Sugars, 3.7 times more Fiber and 3.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Pecans nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.