Comparing Nutrients in 14 ounces Pistachio Nuts VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Pistachio Nuts	Boiled Broccoli	Recommended Dietary Allowance
Energy	76.6% 2223kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	185% 180g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	73.3% 23.4g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	71.7% 1.15g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	22% 28.5g	130g per day for Men 19-50 years
Sugars	42% 30.4g	7.6% 5.5g	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	1.3% 0.95g	4.05% 2.94g	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	% 1.27g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 27.3g	% 0.32g	g per day for Men 19-50 years
Fiber	111% 42g	34.5% 13g	38g per day for Men 19-50 years
Protein	143% 80g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	288% 3.45mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	519% 6.75mg	61% 0.79mg	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	107% 429μg	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	24.7% 22.2mg	286% 258mg	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	75.7% 11.4mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Boiled Broccoli	Recommended Dietary Allowance
Calcium	41.7% 417mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	573% 5.16mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.34% 13.5μg	0.4% 16μg	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	194% 15.6mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	207% 4.76mg	33.5% 0.77mg	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	278% 1945mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	120% 4068mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	50.5% 27.8μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.47% 17.3g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pistachio Nuts vs Boiled Broccoli:

• Raw Pistachio Nuts have 13.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.4 times more Vitamin B3, 8.5 times more Vitamin B6 and 2 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3 times more Vitamin A, 2.1 times more Vitamin B9 and 11.6 times more Vitamin C than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Boiled and Drained Broccoli have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Pistachio Nuts as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pistachio Nuts vs Boiled Broccoli:

• Raw Pistachio Nuts have 2.6 times more Calcium, 21.3 times more Copper, 5.9 times more Iron, 5.8 times more Magnesium, 6.2 times more Manganese, 7.3 times more Phosphorus, 3.5 times more Potassium, 4.4 times more Selenium and 4.9 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 41 times more Sodium and 20.4 times more Water than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Pistachio Nuts have 16 times more Energy, 110.5 times more Fat, 74.8 times more Saturated Fat, 2.4 times more Omega 3, 276.3 times more Omega 6, 3.8 times more Carbohydrate, 5.5 times more Sugars, 3.2 times more Fiber and 8.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.1 times more Fructose than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.