Comparing Nutrients in 100 grams Pecans VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Pecans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	24% 691kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.18g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	61.6% 0.99g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	0.18% 0.031g	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	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	1.86% 1.35g	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	1.14% 0.83g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	% 3.9g	NA	g per day for Men 19-50 years
Fiber	25.3% 9.6g	7.9% 3g	38g per day for Men 19-50 years
Protein	16.4% 9.17g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Pecans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	5.78% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	10% 0.13mg	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	16.8% 67μg	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	62.7% 56.4mg	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	8.13% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	7% 70mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	4.22% 0.038mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	31.6% 2.53mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	12.8% 0.29mg	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	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	6.9% 3.8μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	41% 4.53mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	0.095% 3.52g	2.47% 91g	3700g per day for Men 19-50 years

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

• Pecans nuts have 12.5 times more Vitamin B1, 1.4 times more Vitamin B2, 2.5 times more Vitamin B3, 3.1 times more Vitamin B5 and 1.6 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 17.3 times more Vitamin A, 3 times more Vitamin B9, 51.3 times more Vitamin C and 23.2 times more Vitamin K than Pecans nuts.
• Both Pecans nuts and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin E per 100 g.
• Both Pecans nuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Pecans vs Frozen Chopped Broccoli:

• Pecans nuts have 1.3 times more Calcium, 31.6 times more Copper, 3.1 times more Iron, 6.7 times more Magnesium, 15.3 times more Manganese, 5.5 times more Phosphorus, 1.9 times more Potassium, 1.4 times more Selenium and 9.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Sodium and 26 times more Water than Pecans nuts.

Comparison of macro-nutrients per 100 grams:

• Pecans nuts have 26.6 times more Energy, 248.2 times more Fat, 140.5 times more Saturated Fat, 9.4 times more Omega 3, 665.4 times more Omega 6, 2.9 times more Carbohydrate, 2.9 times more Sugars, 3.2 times more Fiber and 3.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 20.8 times more Fructose than Pecans nuts.
• Both Pecans nuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.