Comparing Nutrients in 1 pound Roasted Pistachios VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Roasted Pistachios	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	89.5% 2595kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	214% 208g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	80% 25.6g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	60% 0.96g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	350% 59.5g	0.99% 0.17g	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	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	263% 3.15mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.6% 1.06mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.23mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.5% 2.33mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	391% 5.1mg	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	48.5% 485mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	652% 5.86mg	18% 0.16mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	118% 494mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	245% 5.64mg	50.5% 1.16mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	134% 4568mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	14% 1.54mg	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 Frozen Broccoli Spears:

• Dry Roasted Pistachio Nuts have 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 Frozen Broccoli Spears contain 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.
• Both Dry Roasted Pistachio Nuts as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Dry Roasted Pistachio Nuts have 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 and 6.9 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 2.8 times more Sodium and 48.9 times more Water than Dry Roasted Pistachio Nuts.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Pistachio Nuts have 19.7 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, 5.3 times more Carbohydrate, 5.3 times more Sugars, 3.4 times more Fiber and 6.9 times more Protein than Frozen Broccoli Spears.
• Both Dry Roasted Pistachio Nuts as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.