Comparing Nutrients in 1 pound Roasted Pistachios VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Roasted Pistachios	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	89.5% 2595kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	214% 208g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	80% 25.6g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	60% 0.96g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	350% 59.5g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	48.4% 35g	9.2% 6.67g	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	1.38% 1g	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	% 1.13g	NA	g per day for Men 19-50 years
Sucrose	% 32g	NA	g per day for Men 19-50 years
Fiber	123% 46.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	171% 95g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	263% 3.15mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.6% 1.06mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.23mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.5% 2.33mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	391% 5.1mg	45.4% 0.59mg	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	58% 231μg	63.5% 254μg	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	15% 13.6mg	202% 182mg	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	65.6% 9.84mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	48.5% 485mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	652% 5.86mg	17% 0.15mg	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	228% 18.3mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	118% 494mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	245% 5.64mg	44% 1mg	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	304% 2127mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	134% 4568mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.23% 8.4g	11% 411g	3700g per day for Men 19-50 years

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

• Dry Roasted Pistachio Nuts have 12.6 times more Vitamin B1, 2.9 times more Vitamin B2, 3 times more Vitamin B3, 1.9 times more Vitamin B5, 8.6 times more Vitamin B6 and 1.6 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.9 times more Vitamin A, 13.4 times more Vitamin C and 6.7 times more Vitamin K than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B9 per 1 lb.
• Both Dry Roasted Pistachio Nuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Pistachios vs Cooked Chopped Frozen Broccoli:

• Dry Roasted Pistachio Nuts have 3.2 times more Calcium, 38 times more Copper, 6.6 times more Iron, 8.4 times more Magnesium, 5.6 times more Manganese, 9.6 times more Phosphorus, 7.1 times more Potassium, 14.3 times more Selenium and 8.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 49 times more Water than Dry Roasted Pistachio Nuts.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Pistachio Nuts have 20.4 times more Energy, 381.8 times more Fat, 313.6 times more Saturated Fat, 5 times more Omega 3, 1009.6 times more Omega 6, 5.3 times more Carbohydrate, 5.3 times more Sugars, 3.4 times more Fiber and 6.8 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Dry Roasted Pistachio Nuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.