Comparing Nutrients in 100 grams Boiled Broccoli VS Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Roasted Pecans	Recommended Dietary Allowance
Energy	1.2% 35kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	76.6% 74.3g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	19.6% 6.3g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	115% 19.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	5.6% 4.06g	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	1.02% 0.74g	0.055% 0.04g	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	% 0.49g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 4g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	8.23% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	14.4% 0.19mg	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	27% 108μg	4% 16μg	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	72% 65mg	0.78% 0.7mg	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	9.67% 1.45mg	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Roasted Pecans	Recommended Dietary Allowance
Calcium	4% 40mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	130% 1.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	171% 3.93mg	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	9.57% 67mg	42% 293mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	46% 5.07mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.03% 1.12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Roasted Pecans:

• Boiled and Drained Broccoli has 11 times more Vitamin A, 6.8 times more Vitamin B9 and 92.7 times more Vitamin C than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 7.1 times more Vitamin B1 and 2.1 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dry Roasted Pecans have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin E per 100 g.
• Both Boiled and Drained Broccoli as well as Dry Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Roasted Pecans:

• Boiled and Drained Broccoli has 41 times more Sodium and 79.7 times more Water than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 1.8 times more Calcium, 19.1 times more Copper, 4.2 times more Iron, 6.3 times more Magnesium, 20.3 times more Manganese, 4.4 times more Phosphorus, 1.4 times more Potassium, 2.5 times more Selenium and 11.3 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 18.5 times more Fructose than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 20.3 times more Energy, 181.1 times more Fat, 79.5 times more Saturated Fat, 8.4 times more Omega 3, 383.9 times more Omega 6, 1.9 times more Carbohydrate, 2.9 times more Sugars, 2.8 times more Fiber and 4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.