Comparing Nutrients in 14 ounces Oil Roasted PecansVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Oil Roasted Pecans

88%

Frozen Chopped Broccoli

34%

58%

14 oz ▼

Macro Nutrients

Oil Roasted Pecansvs Frozen Chopped Broccoli

98%2838kcal

Energy

3.56%103kcal

2838 kcalvs103 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy

308%299g

Fat

1.2%1.15g

299 gvs1.15 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat

89.8%28.7g

Saturated Fat

0.55%0.17g

28.7 gvs0.17 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat

256%4.1g

Omega 3

26%0.42g

4.1 gvs0.42 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3

527%89.5g

Omega 6

0.72%0.12g

89.5 gvs0.12 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol

39.7%51.6g

Carbohydrate

14.6%19g

51.6 gvs19 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate

21.7%15.8g

Sugars

7.4%5.36g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

15.8 gvs5.36 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars

0.22%0.16g

Fructose

4.54%3.3g

≤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]

0.16 gvs3.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose

%0.16g

Glucose

%2.98g

0.16 gvs2.98 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose

%15.5g

Sucrose

15.5 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose

99%37.7g

Fiber

31.3%12g

37.7 gvs12 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber

65.2%36.5g

Protein

20%11g

36.5 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Oil Roasted Pecansvs Frozen Chopped Broccoli

2.2%20μg

Vitamin A

23%206μg

RAE, retinol activity equivalents

20 μgvs206 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

156%1.88mg

Vitamin B1

17.5%0.21mg

Thiamine

1.88 mgvs0.21 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

33.6%0.44mg

Vitamin B2

29.3%0.38mg

Riboflavin

0.44 mgvs0.38 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

29.8%4.76mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

4.76 mgvs1.87 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

58.5%2.93mg

Vitamin B5

22%1.1mg

Pantothenic acid

2.93 mgvs1.1 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

57%0.74mg

Vitamin B6

39.7%0.52mg

Pyridoxine

0.74 mgvs0.52 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7

15%59.5μg

Vitamin B9

66.5%266μg

Folates and Folic Acid

59.5 μgvs266 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

3.1%2.78mg

Vitamin C

249%224mg

Ascorbic acid

2.78 mgvs224 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

67%10mg

Vitamin E

32.3%4.84mg

Tocopherols and Tocotrienols

10 mgvs4.84 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E

Vitamin K

268%322μg

Phytomenadione or phylloquinone

NA μgvs322 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

Oil Roasted Pecansvs Frozen Chopped Broccoli

26.6%266mg

Calcium

22.2%222mg

266 mgvs222 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium

529%4.76mg

Copper

16.8%0.15mg

4.76 mgvs0.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride

123%9.8mg

Iron

40%3.2mg

9.8 mgvs3.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron

114%480mg

Magnesium

17%71.4mg

480 mgvs71.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium

638%14.7mg

Manganese

50.7%1.17mg

14.7 mgvs1.17 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum

149%1044mg

Phosphorus

28.3%198mg

1044 mgvs198 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus

45.8%1556mg

Potassium

24.7%841mg

1556 mgvs841 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium

43.3%24μg

Selenium

20.2%11μg

24 μgvs11 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium

0.26%3.97mg

Sodium

6.35%95mg

3.97 mgvs95 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium

161%17.7mg

Zinc

17.3%1.9mg

17.7 mgvs1.9 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc

0.12%4.5g

Water

9.8%363g

4.5 gvs363 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 14 ounces of Oil Roasted Pecans vs Frozen Chopped Broccoli:

Oil Roasted Pecans have 8.9 times more Vitamin B1, 2.6 times more Vitamin B3, 2.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.1 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 10.4 times more Vitamin A, 4.5 times more Vitamin B9 and 80.6 times more Vitamin C than Oil Roasted Pecans.
Both Oil Roasted Pecans and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 per 14 oz.
Both Oil Roasted Pecans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Pecans vs Frozen Chopped Broccoli:

Oil Roasted Pecans have 31.6 times more Copper, 3 times more Iron, 6.7 times more Magnesium, 12.6 times more Manganese, 5.3 times more Phosphorus, 1.8 times more Potassium, 2.1 times more Selenium and 9.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 24 times more Sodium and 80.9 times more Water than Oil Roasted Pecans.
Both Oil Roasted Pecans and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Oil Roasted Pecans have 27.5 times more Energy, 259.4 times more Fat, 164.5 times more Saturated Fat, 9.8 times more Omega 3, 727.5 times more Omega 6, 2.7 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 Oil Roasted Pecans.
Both Oil Roasted Pecans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Oil Roasted PecansVS Dried PilinutsFrozen Chopped BroccoliVS Dried PilinutsOil Roasted PecansVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 14 ounces Oil Roasted PecansVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: