Comparing Nutrients in 100 grams Broccoli VS Oil Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Broccoli	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	1.17% 34kcal	24.7% 715kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	77.6% 75.2g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	22.6% 7.24g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	64.4% 1.03g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	133% 22.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	10% 13g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	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	0.94% 0.68g	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	% 0.1g	% 3.9g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	25% 9.5g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	39.4% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	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	15.8% 63μg	3.75% 15μg	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	99% 89.2mg	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	5.2% 0.78mg	17% 2.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	4.7% 47mg	6.7% 67mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	133% 1.2mg	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	9.13% 0.73mg	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	161% 3.7mg	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	9.43% 66mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	11.5% 392mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	40.6% 4.47mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.031% 1.13g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 6.2 times more Vitamin A, 4.2 times more Vitamin B9 and 127.4 times more Vitamin C than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 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.
• Both Raw Broccoli and Oil Roasted Pecans have similar amounts of Vitamin B2 and Vitamin B6 per 100 g.
• Both Raw Broccoli as well as Oil Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Broccoli has 33 times more Sodium and 79 times more Water than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 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, 2.4 times more Selenium and 10.9 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Oil Roasted Pecans have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Pecans contain 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 Raw Broccoli as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.