Comparing Nutrients in 7 ounces Broccoli VS Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Broccoli	Roasted Pecans	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	48.6% 1409kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	152% 147g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	123% 1.97g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	20.7% 27g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	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	% 7.94g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	49% 18.7g	38g per day for Men 19-50 years
Protein	10% 5.6g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	16.3% 0.21mg	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	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	17% 2.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Roasted Pecans	Recommended Dietary Allowance
Calcium	9.33% 93mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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% 1.45mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	18.7% 131mg	83% 581mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	91% 10mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.06% 2.22g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 4.4 times more Vitamin A, 3.9 times more Vitamin B9 and 127.4 times more Vitamin C than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 6.3 times more Vitamin B1, 1.8 times more Vitamin B3 and 1.7 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Dry Roasted Pecans have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 7 oz.
• Both Raw 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 Broccoli vs Roasted Pecans:

• Raw Broccoli has 33 times more Sodium and 79.7 times more Water than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 1.5 times more Calcium, 23.8 times more Copper, 3.8 times more Iron, 6.3 times more Magnesium, 18.7 times more Manganese, 4.4 times more Phosphorus, 1.3 times more Potassium, 1.6 times more Selenium and 12.4 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Pecans contain 20.9 times more Energy, 200.7 times more Fat, 55.1 times more Saturated Fat, 15.8 times more Omega 3, 399.6 times more Omega 6, 2 times more Carbohydrate, 2.4 times more Sugars, 3.6 times more Fiber and 3.4 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.