Comparing Nutrients in 7 ounces Oil Roasted Pecans VS Broccoli

Macros Ratio

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

Macro Nutrients

	Oil Roasted Pecans	Broccoli	Recommended Dietary Allowance
Energy	49% 1419kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	154% 149g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	45% 14.4g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	263% 44.8g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	10% 13g	130g per day for Men 19-50 years
Sugars	11% 7.88g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.2g	g per day for Men 19-50 years
Fiber	49.6% 19g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.2% 0.94mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.46mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	26.7% 0.35mg	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	7.44% 29.8μg	31.3% 125μg	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	1.54% 1.4mg	197% 177mg	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	33.5% 5.02mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans	Broccoli	Recommended Dietary Allowance
Calcium	13.3% 133mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	11% 0.097mg	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	61.3% 4.9mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	319% 7.34mg	18% 0.42mg	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	74.6% 522mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	80.6% 8.87mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.061% 2.24g	4.8% 177g	3700g per day for Men 19-50 years

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

• Oil Roasted Pecans have 6.7 times more Vitamin B1, 1.9 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.2 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 6.2 times more Vitamin A, 4.2 times more Vitamin B9 and 127.4 times more Vitamin C than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin B6 per 7 oz.
• Both Oil Roasted Pecans as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oil Roasted Pecans vs Broccoli:

• Oil Roasted Pecans have 1.4 times more Calcium, 24.5 times more Copper, 3.4 times more Iron, 5.8 times more Magnesium, 17.6 times more Manganese, 4 times more Phosphorus, 1.2 times more Potassium, 2.4 times more Selenium and 10.9 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 33 times more Sodium and 79 times more Water than Oil Roasted Pecans.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Pecans have 21 times more Energy, 203.3 times more Fat, 63.5 times more Saturated Fat, 16.4 times more Omega 3, 460.2 times more Omega 6, 2 times more Carbohydrate, 2.3 times more Sugars, 3.7 times more Fiber and 3.3 times more Protein than Raw Broccoli.
• Both Oil Roasted Pecans as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.