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Comparing Nutrients in 300 calories Roasted PistachiosVS Boiled Broccoli

Weight per 300 calories

Roasted Pistachios
52.4g
Boiled Broccoli
857g

Roasted Pistachios have 16.3 times more energy per 100g than Boiled Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Roasted Pistachios or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Roasted Pistachios
14%
68%
18%
Boiled Broccoli
23%
9%
68%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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24.8%24g
Fat
3.62%3.5g
24 gvs3.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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9.25%2.96g
Saturated Fat
2.1%0.68g
2.96 gvs0.68 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.95%0.11g
Omega 3
63.8%1g
0.11 gvs1 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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40.5%6.9g
Omega 6
2.57%0.44g
6.9 gvs0.44 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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11.4%15g
Carbohydrate
47.3%61.5g
15 gvs61.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.6%4.06g
Sugars
16.4%12g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.06 gvs12 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.16%0.12g
Fructose
8.75%6.34g
≤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]
0.12 gvs6.34 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.13g
Glucose
%4.2g
0.13 gvs4.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.7g
Sucrose
%0.69g
3.7 gvs0.69 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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14.2%5.4g
Fiber
74.4%28.3g
5.4 gvs28.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.7%11g
Protein
36.4%20.4g
11 gvs20.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.76%6.8μg
Vitamin A
73.3%660μg
RAE, retinol activity equivalents
6.8 μgvs660 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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30.4%0.36mg
Vitamin B1
45%0.54mg
Thiamine
0.36 mgvs0.54 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.44%0.12mg
Vitamin B2
81%1.05mg
Riboflavin
0.12 mgvs1.05 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.5%0.72mg
Vitamin B3
29.6%4.74mg
Niacin, nicotinic acid, niacinamide
0.72 mgvs4.74 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.4%0.27mg
Vitamin B5
106%5.3mg
Pantothenic acid
0.27 mgvs5.3 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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45.3%0.59mg
Vitamin B6
132%1.7mg
Pyridoxine
0.59 mgvs1.7 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6.7%26.7μg
Vitamin B9
231%926μg
Folates and Folic Acid
26.7 μgvs926 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.75%1.57mg
Vitamin C
618%556mg
Ascorbic acid
1.57 mgvs556 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.6%1.14mg
Vitamin E
83%12.4mg
Tocopherols and Tocotrienols
1.14 mgvs12.4 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5.77%6.92μg
Vitamin K
1008%1209μg
Phytomenadione or phylloquinone
6.92 μgvs1209 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.6%56mg
Calcium
34.3%343mg
56 mgvs343 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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75.3%0.68mg
Copper
58%0.52mg
0.68 mgvs0.52 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
0.86%34.3μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs34.3 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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26.4%2.1mg
Iron
71.8%5.74mg
2.1 mgvs5.74 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13.6%57mg
Magnesium
43%180mg
57 mgvs180 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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28.3%0.65mg
Manganese
72.3%1.66mg
0.65 mgvs1.66 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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35%246mg
Phosphorus
82%574mg
246 mgvs574 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15.5%528mg
Potassium
74%2511mg
528 mgvs2511 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.54%5.24μg
Selenium
25%13.7μg
5.24 μgvs13.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.21%3.15mg
Sodium
23.4%351mg
3.15 mgvs351 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11%1.23mg
Zinc
35%3.86mg
1.23 mgvs3.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.026%0.97g
Water
20.7%765g
0.97 gvs765 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Roasted Pistachios vs Boiled Broccoli:
Comparing minerals per 300 calories for Roasted Pistachios vs Boiled Broccoli:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: