Comparing Nutrients in 7 ounces Pecans VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Pecans	Boiled Broccoli	Recommended Dietary Allowance
Energy	47.3% 1371kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	147% 143g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.3g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	122% 1.96g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.5g	11% 14.2g	130g per day for Men 19-50 years
Sugars	11% 7.88g	3.8% 2.76g	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	0.11% 0.079g	2.03% 1.47g	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	% 0.079g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 7.74g	% 0.16g	g per day for Men 19-50 years
Fiber	50% 19g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	32.5% 18g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Pecans	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	150% 45μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	53.6% 214μg	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	2.43% 2.2mg	143% 129mg	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	18.5% 2.78mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Boiled Broccoli	Recommended Dietary Allowance
Calcium	14% 139mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	0.2% 7.94μg	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	62.8% 5.02mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	16.7% 0.38mg	2.3mg per day for Men 19-50 years
Molybdenum	68.8% 31μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	78.5% 550mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	81.7% 9mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.19% 7g	4.8% 177g	3700g per day for Men 19-50 years

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

• Pecans nuts have 10.5 times more Vitamin B1, 2.1 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 25.7 times more Vitamin A, 4.9 times more Vitamin B9, 59 times more Vitamin C and 40.3 times more Vitamin K than Pecans nuts.
• Both Pecans nuts and Boiled and Drained Broccoli have similar amounts of Vitamin B2, Vitamin B6 and Vitamin E per 7 oz.
• Both Pecans nuts as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pecans vs Boiled Broccoli:

• Pecans nuts have 1.8 times more Calcium, 19.7 times more Copper, 3.8 times more Iron, 5.8 times more Magnesium, 23.2 times more Manganese, 4.1 times more Phosphorus, 1.4 times more Potassium, 2.4 times more Selenium and 10.1 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Sodium and 25.4 times more Water than Pecans nuts.
• Both Pecans nuts as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pecans nuts have 19.7 times more Energy, 175.5 times more Fat, 78.2 times more Saturated Fat, 8.3 times more Omega 3, 404.5 times more Omega 6, 1.9 times more Carbohydrate, 2.9 times more Sugars, 2.9 times more Fiber and 3.9 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 18.5 times more Fructose than Pecans nuts.
• Both Pecans nuts as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.