Comparing Nutrients in 7 ounces Pecans VS Frozen Broccoli Spears

Macros Ratio

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

Macro Nutrients

	Pecans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	47.3% 1371kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	147% 143g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.3g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	122% 1.96g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	0.43% 0.073g	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	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	11% 7.88g	4.02% 2.9g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 7.74g	NA	g per day for Men 19-50 years
Fiber	50% 19g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	32.5% 18g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Pecans	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	14% 139mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	62.8% 5.02mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	81.7% 9mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.19% 7g	4.86% 180g	3700g per day for Men 19-50 years

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

• Pecans nuts have 9.2 times more Vitamin B1, 2.5 times more Vitamin B3 and 3.6 times more Vitamin B5 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 19 times more Vitamin A, 4.3 times more Vitamin B9, 62.1 times more Vitamin C and 29 times more Vitamin K than Pecans nuts.
• Both Pecans nuts and Frozen Broccoli Spears have similar amounts of Vitamin B2, Vitamin B6 and Vitamin E per 7 oz.
• Both Pecans nuts as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Pecans nuts have 1.7 times more Calcium, 33.3 times more Copper, 3.5 times more Iron, 7.6 times more Magnesium, 17.6 times more Manganese, 4.7 times more Phosphorus, 1.6 times more Potassium, 2 times more Selenium and 13.3 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Sodium and 25.7 times more Water than Pecans nuts.

Comparison of macro-nutrients per 7 ounces:

• Pecans nuts have 23.8 times more Energy, 211.7 times more Fat, 118.8 times more Saturated Fat, 7.9 times more Omega 3, 557.5 times more Omega 6, 2.6 times more Carbohydrate, 2.7 times more Sugars, 3.2 times more Fiber and 3 times more Protein than Frozen Broccoli Spears.
• Both Pecans nuts as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.