Comparing Nutrients in 1 pound Pistachio Nuts VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Broccoli	27%	8%	65%

Macro Nutrients

	Pistachio Nuts	Broccoli	Recommended Dietary Allowance
Energy	87.6% 2540kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	212% 206g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	83.7% 26.8g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	376% 64g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	23% 30g	130g per day for Men 19-50 years
Sugars	48% 34.7g	10.6% 7.7g	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	1.5% 1.1g	4.25% 3.1g	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	% 1.45g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 31g	% 0.45g	g per day for Men 19-50 years
Fiber	127% 48g	31% 11.8g	38g per day for Men 19-50 years
Protein	163% 91g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Broccoli	Recommended Dietary Allowance
Vitamin A	13% 118μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	329% 3.95mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	593% 7.7mg	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	71.4% 286μg	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	28.2% 25.4mg	450% 405mg	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	86.5% 13mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Broccoli	Recommended Dietary Allowance
Calcium	47.6% 476mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	655% 5.9mg	24.7% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	0.39% 15.4μg	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	222% 17.8mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	237% 5.44mg	41.4% 0.95mg	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	318% 2223mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	137% 4649mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	91% 9.98mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pistachio Nuts vs Broccoli:

• Raw Pistachio Nuts have 12.3 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 9.7 times more Vitamin B6 and 3.7 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 15.9 times more Vitamin C than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Raw Broccoli have similar amounts of Vitamin A, Vitamin B5 and Vitamin B9 per 1 lb.
• Both Raw Pistachio Nuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pistachio Nuts vs Broccoli:

• Raw Pistachio Nuts have 2.2 times more Calcium, 26.5 times more Copper, 5.4 times more Iron, 5.8 times more Magnesium, 5.7 times more Manganese, 7.4 times more Phosphorus, 3.2 times more Potassium, 2.8 times more Selenium and 5.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 33 times more Sodium and 20.4 times more Water than Raw Pistachio Nuts.

Comparison of macro-nutrients per 1 pound:

• Raw Pistachio Nuts have 16.5 times more Energy, 122.5 times more Fat, 51.8 times more Saturated Fat, 4.6 times more Omega 3, 287.6 times more Omega 6, 4.1 times more Carbohydrate, 4.5 times more Sugars, 4.1 times more Fiber and 7.1 times more Protein than Raw Broccoli.
• Both Raw Pistachio Nuts as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.