Comparing Nutrients in 100 calories Frozen Broccoli Spears VS Roasted Pecans

Weight per 100 calories

• Frozen Broccoli Spears: 345g
• Roasted Pecans: 14g

Dry Roasted Pecans have 24.5 times more energy per unit of mass than Frozen Broccoli Spears, which is very high in comparison to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 100 calories - Frozen Broccoli Spears or Roasted Pecans?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Frozen Broccoli Spears	Roasted Pecans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	10.8% 10.5g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	2.77% 0.88g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	16.2% 2.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	1.47% 1.9g	130g per day for Men 19-50 years
Sugars	7% 5.07g	0.79% 0.57g	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	NA	0.008% 0.006g	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	NA	% 0.006g	g per day for Men 19-50 years
Sucrose	NA	% 0.56g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	3.5% 1.32g	38g per day for Men 19-50 years
Protein	19% 10.6g	2.4% 1.34g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	22% 197μg	0.11% 0.99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	5.3% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	1.16% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.96% 1.6mg	1.03% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	2.03% 0.026mg	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	81% 324μg	0.56% 2.25μg	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	262% 236mg	0.11% 0.099mg	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	31% 4.66mg	1.22% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Roasted Pecans	Recommended Dietary Allowance
Calcium	14% 141mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	13.8% 0.12mg	18.3% 0.16mg	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	31% 2.5mg	4.93% 0.39mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	4.43% 18.6mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	24% 0.55mg	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	29% 203mg	5.9% 41.3mg	700mg per day for Men 19-50 years
Potassium	25.4% 862mg	1.76% 59.7mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	1.02% 0.56μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.6mg	0.009% 0.14mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	8.44% 312g	0.004% 0.16g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Roasted Pecans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Broccoli Spears or Roasted Pecans?

Lets compare vitamin content per 100 calories of Frozen Broccoli Spears vs Roasted Pecans:

• 100 calories of Frozen Broccoli Spears have 199.4 times more Vitamin A, 3.9 times more Vitamin B1, 26.1 times more Vitamin B2, 9.7 times more Vitamin B3, 8.4 times more Vitamin B5, 22.9 times more Vitamin B6, 143.8 times more Vitamin B9, 2388.8 times more Vitamin C and 25.4 times more Vitamin E than Roasted Pecans.
• 100 calories of Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C and Vitamin E
• Both Frozen Broccoli Spears as well as Dry Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Frozen Broccoli Spears vs Roasted Pecans:

• 100 calories of Frozen Broccoli Spears have 13.9 times more Calcium, 6.3 times more Iron, 3 times more Magnesium, 1.6 times more Manganese, 4.9 times more Phosphorus, 14.4 times more Potassium, 11.6 times more Selenium, 416.2 times more Sodium, 1.6 times more Zinc and 1979.4 times more Water than Roasted Pecans.
• While 100 kcal of Dry Roasted Pecans contain 1.3 times more Copper than Frozen Broccoli Spears.
• 100 calories of Roasted Pecans lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Broccoli Spears have 3.1 times more Omega 3, 9.7 times more Carbohydrate, 8.9 times more Sugars, 7.8 times more Fiber and 7.9 times more Protein than Roasted Pecans.
• While 100 kcal of Dry Roasted Pecans contain 8.9 times more Fat, 4.9 times more Saturated Fat and 21.6 times more Omega 6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Roasted Pecans offer comparable quantities of Energy per 100 calories.
• 100 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6
• 100 calories of Roasted Pecans provide inadequate amounts of Carbohydrate