Comparing Nutrients in 1 pound 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	5.47% 159kcal	89.5% 2595kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	214% 208g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	80% 25.6g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	60% 0.96g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	350% 59.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	99% 128g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	48.4% 35g	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	4.63% 3.36g	1.38% 1g	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	% 2.22g	% 1.13g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 32g	g per day for Men 19-50 years
Fiber	39.4% 15g	123% 46.7g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	171% 95g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	39% 349μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	263% 3.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	81.6% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	39% 6.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	46.5% 2.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	391% 5.1mg	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	122% 490μg	58% 231μg	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	327% 294mg	15% 13.6mg	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	44% 6.58mg	65.6% 9.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Roasted Pistachios	Recommended Dietary Allowance
Calcium	18% 181mg	48.5% 485mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	652% 5.86mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	228% 18.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	118% 494mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	245% 5.64mg	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	43.4% 304mg	304% 2127mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	134% 4568mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	11% 405g	0.23% 8.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Roasted Pistachios per 1 lb

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

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

• 1 pound 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 lb 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 pound 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 pound.

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

• 1 pound of Boiled Broccoli has 6.8 times more Sodium and 48.2 times more Water than Roasted Pistachios.
• While 1 lb 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 pound:

• 1 lb 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 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6