Comparing Nutrients in 7 ounces Pecans VS Cooked Broccoli Raab

Macros Ratio

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

Macro Nutrients

	Pecans	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	47.3% 1371kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	147% 143g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.3g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	122% 1.96g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	0.36% 0.062g	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	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	11% 7.88g	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	% 7.74g	% 0.3g	g per day for Men 19-50 years
Fiber	50% 19g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	32.5% 18g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Pecans	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	33.6% 0.44mg	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	35.2% 141μg	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	81.6% 73.4mg	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	18.5% 2.78mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	14% 139mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	16.5% 0.15mg	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	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	32.8% 0.75mg	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	81.7% 9mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.19% 7g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Cooked Broccoli Raab per 7 oz

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

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

• 7 ounces of Pecans have 3.9 times more Vitamin B1 and 1.9 times more Vitamin B5 than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 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 nuts.
• Both Pecans and Cooked Broccoli Raab 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 Pecans nuts as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Pecans have 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.
• While 7 oz of Cooked Broccoli Raab contain 1.7 times more Calcium, more Sodium and 26 times more Water than Pecans nuts.
• Both Pecans and Cooked Broccoli Raab contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pecans have 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