Comparing Nutrients in 1 kilogram Boiled Broccoli VS Roasted Pistachios

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Roasted Pistachios	14%	68%	18%

Macro Nutrients

	Boiled Broccoli	Roasted Pistachios	Recommended Dietary Allowance
Energy	12% 350kcal	197% 5720kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	472% 458g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	176% 56.5g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	133% 2.12g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	772% 131g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	218% 283g	130g per day for Men 19-50 years
Sugars	19% 14g	107% 77.4g	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	10.2% 7.4g	3.03% 2.2g	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	% 4.9g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 71g	g per day for Men 19-50 years
Fiber	87% 33g	271% 103g	38g per day for Men 19-50 years
Protein	42.5% 24g	376% 211g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	579% 6.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	180% 2.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	863% 11.2mg	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	270% 1080μg	128% 510μg	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	721% 649mg	33.3% 30mg	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	97% 14.5mg	145% 21.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Roasted Pistachios	Recommended Dietary Allowance
Calcium	40% 400mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	1437% 13mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	504% 40.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	260% 1090mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	540% 12.4mg	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	96% 670mg	670% 4690mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	296% 10070mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	182% 100μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	213% 23.4mg	11mg per day for Men 19-50 years
Water	24% 893g	0.5% 18.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Roasted Pistachios per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Roasted Pistachios to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Roasted Pistachios:

• 1 kilogram of Boiled Broccoli has 5.9 times more Vitamin A, 1.2 times more Vitamin B5, 2.1 times more Vitamin B9, 21.6 times more Vitamin C and 10.7 times more Vitamin K than Roasted Pistachios.
• While 1 kg of Dry Roasted Pistachio Nuts contains 11 times more Vitamin B1, 1.9 times more Vitamin B2, 2.5 times more Vitamin B3, 5.6 times more Vitamin B6 and 1.5 times more Vitamin E than Boiled and Drained Broccoli.
• 1 kilogram of Roasted Pistachios have insufficient amounts of Vitamin A
• Both Boiled and Drained Broccoli as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Roasted Pistachios:

• 1 kilogram of Boiled Broccoli has 6.8 times more Sodium and 48.2 times more Water than Roasted Pistachios.
• While 1 kg of Dry Roasted Pistachio Nuts contains 2.7 times more Calcium, 21.2 times more Copper, 6 times more Iron, 5.2 times more Magnesium, 6.4 times more Manganese, 7 times more Phosphorus, 3.4 times more Potassium, 6.3 times more Selenium and 5.2 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Roasted Pistachio Nuts contains 16.3 times more Energy, 111.8 times more Fat, 71.5 times more Saturated Fat, 1.8 times more Omega 3, 257.4 times more Omega 6, 3.9 times more Carbohydrate, 5.6 times more Sugars, 3.1 times more Fiber and 8.8 times more Protein than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6