Comparing Nutrients in 14 ounces Dry Roasted Pistachio Nuts with Salt VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Pistachio Nuts with Salt	14%	68%	18%
Broccoli	27%	8%	65%

Macro Nutrients

	Dry Roasted Pistachio Nuts with Salt	Broccoli	Recommended Dietary Allowance
Energy	78% 2258kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	187% 182g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	70% 22.4g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	52.6% 0.84g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	306% 52g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	42.4% 30.7g	9.3% 6.75g	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	1.2% 0.87g	3.72% 2.7g	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	% 0.99g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 28g	% 0.4g	g per day for Men 19-50 years
Fiber	108% 41g	27% 10.3g	38g per day for Men 19-50 years
Protein	149% 83.5g	20% 11g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Dry Roasted Pistachio Nuts with Salt	Broccoli	Recommended Dietary Allowance
Calcium	42.5% 425mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	570% 5.13mg	21.6% 0.19mg	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	200% 16mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	214% 4.93mg	36.2% 0.83mg	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	266% 1861mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	118% 3997mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	72% 39.7μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	113% 1699mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	84.4% 9.3mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.19% 7.1g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dry Roasted Pistachio Nuts with Salt vs Broccoli:

• Dry Roasted Pistachio Nuts with Salt have 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.
• While Raw Broccoli contains 2.4 times more Vitamin A, 29.7 times more Vitamin C and 7.7 times more Vitamin K than Dry Roasted Pistachio Nuts with Salt.
• Both Dry Roasted Pistachio Nuts with Salt and Raw Broccoli have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
• Both Dry Roasted Pistachio Nuts with Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dry Roasted Pistachio Nuts with Salt vs Broccoli:

• Dry Roasted Pistachio Nuts with Salt have 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, 13 times more Sodium and 5.7 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 49.9 times more Water than Dry Roasted Pistachio Nuts with Salt.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Pistachio Nuts with Salt have 16.7 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, 4.1 times more Carbohydrate, 4.6 times more Sugars, 4 times more Fiber and 7.5 times more Protein than Raw Broccoli.
• Both Dry Roasted Pistachio Nuts with Salt as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.