Comparing Nutrients in 1 kilogram Dry Roasted Pistachio Nuts with Salt VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Pistachio Nuts with Salt	14%	68%	18%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Dry Roasted Pistachio Nuts with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	196% 5690kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	472% 458g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	176% 56.5g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	133% 2.12g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	772% 131g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	41% 53.5g	130g per day for Men 19-50 years
Sugars	107% 77.4g	20.3% 14.7g	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	3.03% 2.2g	NA	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 71g	NA	g per day for Men 19-50 years
Fiber	271% 103g	79% 30g	38g per day for Men 19-50 years
Protein	376% 211g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Pistachio Nuts with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	579% 6.95mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	180% 2.34mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	863% 11.2mg	135% 1.75mg	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	128% 510μg	235% 940μg	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	33.3% 30mg	759% 683mg	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	145% 21.7mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Pistachio Nuts with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	107% 1070mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	1437% 13mg	40% 0.36mg	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	504% 40.3mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	260% 1090mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	540% 12.4mg	111% 2.56mg	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	670% 4690mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	296% 10070mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	285% 4280mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	213% 23.4mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.48% 18g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Pistachio Nuts with Salt VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Roasted Pistachio Nuts with Salt versus 1 kg of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dry Roasted Pistachio Nuts with Salt vs Frozen Broccoli Spears:

• 1 kilogram of Dry Roasted Pistachio Nuts with Salt has 9.7 times more Vitamin B1, 2.1 times more Vitamin B2, 3 times more Vitamin B3, 2.1 times more Vitamin B5, 6.4 times more Vitamin B6 and 1.6 times more Vitamin E than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 4.4 times more Vitamin A, 1.8 times more Vitamin B9, 22.8 times more Vitamin C and 7.7 times more Vitamin K than Dry Roasted Pistachio Nuts with Salt.
• 1 kilogram of Dry Roasted Pistachio Nuts with Salt have insufficient amounts of Vitamin A
• Both Dry Roasted Pistachio Nuts with Salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dry Roasted Pistachio Nuts with Salt vs Frozen Broccoli Spears:

• 1 kilogram of Dry Roasted Pistachio Nuts with Salt has 2.6 times more Calcium, 35.9 times more Copper, 5.6 times more Iron, 6.8 times more Magnesium, 4.9 times more Manganese, 7.9 times more Phosphorus, 4 times more Potassium, 5.3 times more Selenium, 25.2 times more Sodium and 6.9 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 50.6 times more Water than Dry Roasted Pistachio Nuts with Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Roasted Pistachio Nuts with Salt has 19.6 times more Energy, 134.8 times more Fat, 108.6 times more Saturated Fat, 1.7 times more Omega 3, 354.7 times more Omega 6, 5.1 times more Carbohydrate, 5.3 times more Sugars, 3.4 times more Fiber and 6.9 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6