Comparing Nutrients in 100 grams Pecans VS Boiled Broccoli

Macros Ratio

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

Macro Nutrients

	Pecans	Boiled Broccoli	Recommended Dietary Allowance
Energy	24% 691kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.18g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	61.6% 0.99g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.7% 14g	5.52% 7.18g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	1.9% 1.4g	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	0.055% 0.04g	1.02% 0.74g	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	% 0.04g	% 0.49g	g per day for Men 19-50 years
Sucrose	% 3.9g	% 0.08g	g per day for Men 19-50 years
Fiber	25.3% 9.6g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	16.4% 9.17g	4.25% 2.38g	56g per day for Men 19-50 years

Vitamins

	Pecans	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	8.56% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	5.25% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	75.7% 22.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.5% 22μg	27% 108μg	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	1.22% 1.1mg	72% 65mg	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	9.33% 1.4mg	9.67% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Boiled Broccoli	Recommended Dietary Allowance
Calcium	7% 70mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	6.78% 0.061mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	0.1% 4μg	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	31.6% 2.53mg	8.38% 0.67mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	8.43% 0.19mg	2.3mg per day for Men 19-50 years
Molybdenum	34.7% 15.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	39.6% 277mg	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	6.9% 3.8μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	41% 4.53mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	0.095% 3.52g	2.4% 89.3g	3700g per day for Men 19-50 years

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

• Pecans nuts have 10.5 times more Vitamin B1, 2.1 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 25.7 times more Vitamin A, 4.9 times more Vitamin B9, 59 times more Vitamin C and 40.3 times more Vitamin K than Pecans nuts.
• Both Pecans nuts and Boiled and Drained Broccoli have similar amounts of Vitamin B2, Vitamin B6 and Vitamin E per 100 g.
• Both Pecans nuts as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Pecans vs Boiled Broccoli:

• Pecans nuts have 1.8 times more Calcium, 19.7 times more Copper, 3.8 times more Iron, 5.8 times more Magnesium, 23.2 times more Manganese, 4.1 times more Phosphorus, 1.4 times more Potassium, 2.4 times more Selenium and 10.1 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Sodium and 25.4 times more Water than Pecans nuts.
• Both Pecans nuts as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 100 g.

Comparison of macro-nutrients per 100 grams:

• Pecans nuts have 19.7 times more Energy, 175.5 times more Fat, 78.2 times more Saturated Fat, 8.3 times more Omega 3, 404.5 times more Omega 6, 1.9 times more Carbohydrate, 2.9 times more Sugars, 2.9 times more Fiber and 3.9 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 18.5 times more Fructose than Pecans nuts.
• Both Pecans nuts as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.