Comparing Nutrients in 100 grams Pecans VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Pecans	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	24% 691kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.18g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	61.6% 0.99g	12.6% 0.2g	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	2.4% 3.12g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	0.86% 0.62g	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	0.33% 0.24g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	% 3.9g	% 0.15g	g per day for Men 19-50 years
Fiber	25.3% 9.6g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	16.4% 9.17g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Pecans	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	25.2% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	17% 0.22mg	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	17.8% 71μg	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	41% 37mg	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	17% 2.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	213% 256μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	7% 70mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	8.33% 0.075mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	16.5% 0.38mg	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	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	6.9% 3.8μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.73% 56mg	1500mg per day for Men 19-50 years
Zinc	41% 4.53mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.095% 3.52g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Cooked Broccoli Raab per 100 g

Compare the macro and micronutrient content in 100 g of Pecans versus 100 g of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Pecans have 3.9 times more Vitamin B1 and 1.9 times more Vitamin B5 than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 75.7 times more Vitamin A, 1.7 times more Vitamin B3, 3.2 times more Vitamin B9, 33.6 times more Vitamin C, 1.8 times more Vitamin E and 73.1 times more Vitamin K than Pecans nuts.
• Both Pecans and Cooked Broccoli Raab provide similar amounts of Vitamin B2 and Vitamin B6 per 100 grams.
• 100 grams of Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Pecans nuts as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Pecans vs Cooked Broccoli Raab:

• 100 grams of Pecans have 16 times more Copper, 2 times more Iron, 4.5 times more Magnesium, 11.8 times more Manganese, 3.4 times more Phosphorus, 2.9 times more Selenium and 8.4 times more Zinc than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 1.7 times more Calcium, more Sodium and 26 times more Water than Pecans nuts.
• Both Pecans and Cooked Broccoli Raab contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pecans have 27.6 times more Energy, 138.4 times more Fat, 69.4 times more Saturated Fat, 4.9 times more Omega 3, 665.4 times more Omega 6, 4.4 times more Carbohydrate, 6.4 times more Sugars, 3.4 times more Fiber and 2.4 times more Protein than Cooked Broccoli Raab.
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6