Comparing Nutrients in 1 pound Broccoli VS Roasted Pistachios

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Roasted Pistachios	14%	68%	18%

Macro Nutrients

	Broccoli	Roasted Pistachios	Recommended Dietary Allowance
Energy	5.3% 154kcal	89.5% 2595kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	214% 208g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	80% 25.6g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	60% 0.96g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	23% 30g	99% 128g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	4.25% 3.1g	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	% 0.45g	% 32g	g per day for Men 19-50 years
Fiber	31% 11.8g	123% 46.7g	38g per day for Men 19-50 years
Protein	23% 12.8g	171% 95g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	263% 3.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	81.6% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	39% 6.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	46.5% 2.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	65.6% 9.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Roasted Pistachios	Recommended Dietary Allowance
Calcium	21.3% 213mg	48.5% 485mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	652% 5.86mg	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	41.4% 3.3mg	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	41.4% 0.95mg	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	42.8% 299mg	304% 2127mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	134% 4568mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	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

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

• Raw Broccoli has 2.4 times more Vitamin A, 1.2 times more Vitamin B9, 29.7 times more Vitamin C and 7.7 times more Vitamin K than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 9.8 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B3, 6.4 times more Vitamin B6 and 2.8 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Dry Roasted Pistachio Nuts have similar amounts of Vitamin B5 per 1 lb.
• Both Raw Broccoli as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Roasted Pistachios:

• Raw Broccoli has 5.5 times more Sodium and 48.3 times more Water than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 2.3 times more Calcium, 26.4 times more Copper, 5.5 times more Iron, 5.2 times more Magnesium, 5.9 times more Manganese, 7.1 times more Phosphorus, 3.2 times more Potassium, 4 times more Selenium and 5.7 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Pistachio Nuts contain 16.8 times more Energy, 123.8 times more Fat, 49.5 times more Saturated Fat, 3.4 times more Omega 3, 267.9 times more Omega 6, 4.3 times more Carbohydrate, 4.6 times more Sugars, 4 times more Fiber and 7.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Dry Roasted Pistachio Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.