Comparing Nutrients in 300 calories Broccoli VS Roasted Pistachios

Weight per 300 calories

• Broccoli: 882g
• Roasted Pistachios: 52.4g

Dry Roasted Pistachio Nuts have 16.8 times more energy per unit of mass than Raw Broccoli, which is very high in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 300 calories - Broccoli or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	24.8% 24g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	9.25% 2.96g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	40.5% 6.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	11.4% 15g	130g per day for Men 19-50 years
Sugars	20.7% 15g	5.6% 4.06g	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	8.28% 6g	0.16% 0.12g	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	% 4.32g	% 0.13g	g per day for Men 19-50 years
Sucrose	% 0.88g	% 3.7g	g per day for Men 19-50 years
Fiber	60.4% 23g	14.2% 5.4g	38g per day for Men 19-50 years
Protein	44.4% 25g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	0.76% 6.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	30.4% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	9.44% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	45.3% 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	139% 556μg	6.7% 26.7μg	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	875% 787mg	1.75% 1.57mg	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	46% 6.9mg	7.6% 1.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	5.77% 6.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Roasted Pistachios	Recommended Dietary Allowance
Calcium	41.5% 415mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	75.3% 0.68mg	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	80.5% 6.44mg	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	28.3% 0.65mg	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	83% 582mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	15.5% 528mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	9.54% 5.24μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	0.21% 3.15mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	21.3% 788g	0.026% 0.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Broccoli vs Roasted Pistachios:

• Raw Broccoli has 40.1 times more Vitamin A, 1.7 times more Vitamin B1, 8.4 times more Vitamin B2, 7.8 times more Vitamin B3, 18.8 times more Vitamin B5, 2.6 times more Vitamin B6, 20.8 times more Vitamin B9, 500.2 times more Vitamin C, 6 times more Vitamin E and 129.5 times more Vitamin K than Dry Roasted Pistachio Nuts.
• Both Raw Broccoli as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Roasted Pistachios:

• Raw Broccoli has 7.4 times more Calcium, 3 times more Iron, 3.2 times more Magnesium, 2.8 times more Manganese, 2.4 times more Phosphorus, 5.3 times more Potassium, 4.2 times more Selenium, 92.5 times more Sodium, 2.9 times more Zinc and 812.1 times more Water than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 1.6 times more Copper than Raw Broccoli.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 5 times more Omega 3, 4 times more Carbohydrate, 3.7 times more Sugars, 52 times more Fructose, 4.2 times more Fiber and 2.3 times more Protein than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 7.4 times more Fat, 2.9 times more Saturated Fat and 15.9 times more Omega 6 than Raw Broccoli.
• Both Raw Broccoli and Dry Roasted Pistachio Nuts have similar amounts of Energy per 300 kcal.
• Both Raw Broccoli as well as Dry Roasted Pistachio Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.