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Comparing Nutrients in 1 kilogram Roasted PistachiosVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Roasted Pistachios
14%
68%
18%
Boiled Broccoli
23%
9%
68%
1 kg ▼

Macro Nutrients

197%5720kcal
Energy
12%350kcal
5720 kcalvs350 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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472%458g
Fat
4.23%4.1g
458 gvs4.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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176%56.5g
Saturated Fat
2.47%0.79g
56.5 gvs0.79 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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133%2.12g
Omega 3
74.4%1.2g
2.12 gvs1.2 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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772%131g
Omega 6
3%0.51g
131 gvs0.51 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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218%283g
Carbohydrate
55.2%71.8g
283 gvs71.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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107%77.4g
Sugars
19%14g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
77.4 gvs14 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.03%2.2g
Fructose
10.2%7.4g
≤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]
2.2 gvs7.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.5g
Glucose
%4.9g
2.5 gvs4.9 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%71g
Sucrose
%0.8g
71 gvs0.8 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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271%103g
Fiber
87%33g
103 gvs33 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
376%211g
Protein
42.5%24g
211 gvs24 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

14.4%130μg
Vitamin A
85.6%770μg
RAE, retinol activity equivalents
130 μgvs770 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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579%6.95mg
Vitamin B1
52.5%0.63mg
Thiamine
6.95 mgvs0.63 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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180%2.34mg
Vitamin B2
95%1.23mg
Riboflavin
2.34 mgvs1.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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86%13.7mg
Vitamin B3
34.6%5.53mg
Niacin, nicotinic acid, niacinamide
13.7 mgvs5.53 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
103%5.13mg
Vitamin B5
123%6.16mg
Pantothenic acid
5.13 mgvs6.16 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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863%11.2mg
Vitamin B6
154%2mg
Pyridoxine
11.2 mgvs2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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128%510μg
Vitamin B9
270%1080μg
Folates and Folic Acid
510 μgvs1080 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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33.3%30mg
Vitamin C
721%649mg
Ascorbic acid
30 mgvs649 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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145%21.7mg
Vitamin E
97%14.5mg
Tocopherols and Tocotrienols
21.7 mgvs14.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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110%132μg
Vitamin K
1176%1411μg
Phytomenadione or phylloquinone
132 μgvs1411 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

107%1070mg
Calcium
40%400mg
1070 mgvs400 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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1437%13mg
Copper
67.8%0.61mg
13 mgvs0.61 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
1%40μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs40 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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504%40.3mg
Iron
83.8%6.7mg
40.3 mgvs6.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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260%1090mg
Magnesium
50%210mg
1090 mgvs210 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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540%12.4mg
Manganese
84.3%1.94mg
12.4 mgvs1.94 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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670%4690mg
Phosphorus
96%670mg
4690 mgvs670 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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296%10070mg
Potassium
86%2930mg
10070 mgvs2930 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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182%100μg
Selenium
29%16μg
100 μgvs16 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4%60mg
Sodium
27.3%410mg
60 mgvs410 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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213%23.4mg
Zinc
41%4.5mg
23.4 mgvs4.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.5%18.5g
Water
24%893g
18.5 gvs893 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Roasted Pistachios vs Boiled Broccoli:
Comparing minerals per 1 kilogram for Roasted Pistachios vs Boiled Broccoli:
Comparison of macro-nutrients per 1 kilogram:



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