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Comparing Nutrients in 100 grams PecansVS Frozen Broccoli Spears

Macros Ratio

Protein Fat Carbs

Pecans
5%
88%
7%
Frozen Broccoli Spears
33%
8%
59%
100 g ▼

Macro Nutrients

24%691kcal
Energy
1%29kcal
691 kcalvs29 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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74%72g
Fat
0.35%0.34g
72 gvs0.34 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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19.3%6.18g
Saturated Fat
0.16%0.052g
6.18 gvs0.052 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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61.6%0.99g
Omega 3
7.8%0.13g
0.99 gvs0.13 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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121%20.6g
Omega 6
0.22%0.037g
20.6 gvs0.037 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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10.7%14g
Carbohydrate
4.1%5.35g
14 gvs5.35 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.48%3.97g
Sugars
2.03%1.47g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.97 gvs1.47 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.055%0.04g
Fructose
NA
≤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]
0.04 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.04g
Glucose
NA
0.04 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.9g
Sucrose
NA
3.9 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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25.3%9.6g
Fiber
7.9%3g
9.6 gvs3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
16.4%9.17g
Protein
5.46%3.06g
9.17 gvs3.06 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.33%3μg
Vitamin A
6.33%57μg
RAE, retinol activity equivalents
3 μgvs57 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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55%0.66mg
Vitamin B1
6%0.072mg
Thiamine
0.66 mgvs0.072 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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10%0.13mg
Vitamin B2
8.77%0.11mg
Riboflavin
0.13 mgvs0.11 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.3%1.17mg
Vitamin B3
2.9%0.46mg
Niacin, nicotinic acid, niacinamide
1.17 mgvs0.46 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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17.3%0.86mg
Vitamin B5
4.84%0.24mg
Pantothenic acid
0.86 mgvs0.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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16%0.21mg
Vitamin B6
13.5%0.18mg
Pyridoxine
0.21 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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75.7%22.7μg
Vitamin B7
NA
Biotin
22.7 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.5%22μg
Vitamin B9
23.5%94μg
Folates and Folic Acid
22 μgvs94 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.22%1.1mg
Vitamin C
76%68.3mg
Ascorbic acid
1.1 mgvs68.3 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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9.33%1.4mg
Vitamin E
9%1.35mg
Tocopherols and Tocotrienols
1.4 mgvs1.35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.9%3.5μg
Vitamin K
84.5%101μg
Phytomenadione or phylloquinone
3.5 μgvs101 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

7%70mg
Calcium
4.1%41mg
70 mgvs41 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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133%1.2mg
Copper
4%0.036mg
1.2 mgvs0.036 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.25%10μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
10 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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31.6%2.53mg
Iron
9%0.72mg
2.53 mgvs0.72 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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29%121mg
Magnesium
3.8%16mg
121 mgvs16 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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196%4.5mg
Manganese
11%0.26mg
4.5 mgvs0.26 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
34.7%15.6μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
15.6 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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39.6%277mg
Phosphorus
8.43%59mg
277 mgvs59 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12%410mg
Potassium
7.35%250mg
410 mgvs250 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.9%3.8μg
Selenium
3.45%1.9μg
3.8 μgvs1.9 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
1.13%17mg
0 mgvs17 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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41%4.53mg
Zinc
3.1%0.34mg
4.53 mgvs0.34 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.095%3.52g
Water
2.45%91g
3.52 gvs91 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Pecans vs Frozen Broccoli Spears:
Comparing minerals per 100 grams for Pecans vs Frozen Broccoli Spears:
Comparison of macro-nutrients per 100 grams:



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