Comparing Nutrients in 500 calories Broccoli VS Roasted Pistachios

Weight per 500 calories

• Broccoli: 1471g
• Roasted Pistachios: 87.4g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	41.3% 40g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	15.4% 4.93g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	67.5% 11.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	19% 24.7g	130g per day for Men 19-50 years
Sugars	34.5% 25g	9.33% 6.77g	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	13.8% 10g	0.27% 0.19g	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	% 7.2g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 1.47g	% 6.2g	g per day for Men 19-50 years
Fiber	101% 38.2g	23.7% 9g	38g per day for Men 19-50 years
Protein	74% 41.5g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	1.26% 11.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	50.6% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	75.4% 0.98mg	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	232% 926μg	11% 44.6μg	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	1458% 1312mg	2.9% 2.62mg	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	76.5% 11.5mg	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	9.6% 11.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Roasted Pistachios	Recommended Dietary Allowance
Calcium	69% 691mg	9.35% 94mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	126% 1.13mg	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	134% 10.7mg	44% 3.52mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	47.2% 1.1mg	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	139% 971mg	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	16% 8.74μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	0.35% 5.24mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	18.6% 2.05mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	0.044% 1.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
• Both Raw Broccoli as well as Dry Roasted Pistachio Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.