Comparing Nutrients in 14 ounces Broccoli VS Roasted Pistachios

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Roasted Pistachios	14%	68%	18%

Macro Nutrients

	Broccoli	Roasted Pistachios	Recommended Dietary Allowance
Energy	4.65% 135kcal	78.3% 2270kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	187% 182g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	70% 22.4g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	52.6% 0.84g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	306% 52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	86.3% 112g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	42.4% 30.7g	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	3.72% 2.7g	1.2% 0.87g	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	% 1.94g	% 0.99g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 28g	g per day for Men 19-50 years
Fiber	27% 10.3g	108% 41g	38g per day for Men 19-50 years
Protein	20% 11g	149% 83.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	71.4% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	40.7% 2.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	343% 4.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	50.6% 202μg	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	393% 354mg	13.2% 12mg	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	20.6% 3.1mg	57.4% 8.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Roasted Pistachios	Recommended Dietary Allowance
Calcium	18.7% 187mg	42.5% 425mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	570% 5.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	36.2% 2.9mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	103% 433mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	214% 4.93mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37.4% 262mg	266% 1861mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	118% 3997mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	72% 39.7μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	84.4% 9.3mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.2% 7.34g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Roasted Pistachios:

• Raw Broccoli has 2.4 times more Vitamin A, 1.2 times more Vitamin B9, 29.7 times more Vitamin C and 7.7 times more Vitamin K than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 9.8 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B3, 6.4 times more Vitamin B6 and 2.8 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Dry Roasted Pistachio Nuts have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Broccoli as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Roasted Pistachios:

• Raw Broccoli has 5.5 times more Sodium and 48.3 times more Water than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 2.3 times more Calcium, 26.4 times more Copper, 5.5 times more Iron, 5.2 times more Magnesium, 5.9 times more Manganese, 7.1 times more Phosphorus, 3.2 times more Potassium, 4 times more Selenium and 5.7 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Pistachio Nuts contain 16.8 times more Energy, 123.8 times more Fat, 49.5 times more Saturated Fat, 3.4 times more Omega 3, 267.9 times more Omega 6, 4.3 times more Carbohydrate, 4.6 times more Sugars, 4 times more Fiber and 7.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Dry Roasted Pistachio Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.