Comparing Nutrients in 100 grams Broccoli Raab VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Pecans	5%	88%	7%

Macro Nutrients

	Broccoli Raab	Pecans	Recommended Dietary Allowance
Energy	0.76% 22kcal	24% 691kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	74% 72g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	19.3% 6.18g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	61.6% 0.99g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	121% 20.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.85g	10.7% 14g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	5.48% 3.97g	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	0.23% 0.17g	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	% 0.1g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 3.9g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	25.3% 9.6g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	16.4% 9.17g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Pecans	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	17.3% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	75.7% 22.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20.8% 83μg	5.5% 22μg	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	22.4% 20mg	1.22% 1.1mg	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	11% 1.62mg	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Pecans	Recommended Dietary Allowance
Calcium	11% 108mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	133% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	26.8% 2.14mg	31.6% 2.53mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	196% 4.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	34.7% 15.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10.4% 73mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	12% 410mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	6.9% 3.8μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	41% 4.53mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.095% 3.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Pecans per 100 g

Compare the macro and micronutrient content in 100 g of Broccoli Raab versus 100 g of Pecans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Broccoli Raab have 43.7 times more Vitamin A, 3.8 times more Vitamin B9, 18.4 times more Vitamin C and 64 times more Vitamin K than Pecans.
• While 100 g of Pecans nuts contain 4.1 times more Vitamin B1 and 2.7 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Pecans provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E per 100 grams.
• 100 grams of Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Pecans nuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Broccoli Raab vs Pecans:

• 100 grams of Broccoli Raab have 1.5 times more Calcium, more Sodium and 26.3 times more Water than Pecans.
• While 100 g of Pecans nuts contain 28.6 times more Copper, 5.5 times more Magnesium, 11.4 times more Manganese, 3.8 times more Phosphorus, 2.1 times more Potassium, 3.8 times more Selenium and 5.9 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Pecans contain similar levels of Iron per 100 grams.
• 100 grams of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Pecans nuts contain 31.4 times more Energy, 146.9 times more Fat, 74.5 times more Saturated Fat, 5.2 times more Omega 3, 711.3 times more Omega 6, 4.9 times more Carbohydrate, 10.4 times more Sugars, 3.6 times more Fiber and 2.9 times more Protein than Raw Broccoli Raab.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy and Omega 6