Comparing Nutrients in 100 grams Pecans VS Frozen Broccoli Spears

Macros Ratio

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

Macro Nutrients

	Pecans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	24% 691kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.18g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	61.6% 0.99g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	0.22% 0.037g	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	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	2.03% 1.47g	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	NA	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	NA	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	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Pecans	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	6.33% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	13.5% 0.18mg	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	23.5% 94μg	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	76% 68.3mg	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% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	84.5% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	7% 70mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	4% 0.036mg	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	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	11% 0.26mg	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	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	6.9% 3.8μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	41% 4.53mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.095% 3.52g	2.45% 91g	3700g per day for Men 19-50 years

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

• Pecans nuts have 9.2 times more Vitamin B1, 2.5 times more Vitamin B3 and 3.6 times more Vitamin B5 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 19 times more Vitamin A, 4.3 times more Vitamin B9, 62.1 times more Vitamin C and 29 times more Vitamin K than Pecans nuts.
• Both Pecans nuts and Frozen Broccoli Spears have similar amounts of Vitamin B2, Vitamin B6 and Vitamin E per 100 g.
• Both Pecans nuts as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Pecans nuts have 1.7 times more Calcium, 33.3 times more Copper, 3.5 times more Iron, 7.6 times more Magnesium, 17.6 times more Manganese, 4.7 times more Phosphorus, 1.6 times more Potassium, 2 times more Selenium and 13.3 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Sodium and 25.7 times more Water than Pecans nuts.

Comparison of macro-nutrients per 100 grams:

• Pecans nuts have 23.8 times more Energy, 211.7 times more Fat, 118.8 times more Saturated Fat, 7.9 times more Omega 3, 557.5 times more Omega 6, 2.6 times more Carbohydrate, 2.7 times more Sugars, 3.2 times more Fiber and 3 times more Protein than Frozen Broccoli Spears.
• Both Pecans nuts as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.