Comparing Nutrients in 500 calories Roasted Pistachios VS Boiled Broccoli

Weight per 500 calories

• Roasted Pistachios: 87.4g
• Boiled Broccoli: 1429g

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 500 calories - Roasted Pistachios or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Roasted Pistachios	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	41.3% 40g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	15.4% 4.93g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	67.5% 11.5g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	79% 103g	130g per day for Men 19-50 years
Sugars	9.33% 6.77g	27.4% 20g	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	0.27% 0.19g	14.6% 10.6g	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	% 0.22g	% 7g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 1.14g	g per day for Men 19-50 years
Fiber	23.7% 9g	124% 47g	38g per day for Men 19-50 years
Protein	33% 18.4g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.26% 11.4μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.6% 0.61mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	220% 2.86mg	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	11% 44.6μg	386% 1543μg	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	2.9% 2.62mg	1030% 927mg	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	12.6% 1.9mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.6% 11.5μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Boiled Broccoli	Recommended Dietary Allowance
Calcium	9.35% 94mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	44% 3.52mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	47.2% 1.1mg	120% 2.77mg	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	58.6% 410mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	16% 8.74μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.24mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.05mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.044% 1.6g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Pistachios vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 96.8 times more Vitamin A, 1.5 times more Vitamin B1, 8.6 times more Vitamin B2, 6.6 times more Vitamin B3, 19.6 times more Vitamin B5, 2.9 times more Vitamin B6, 34.6 times more Vitamin B9, 353.6 times more Vitamin C, 10.9 times more Vitamin E and 174.7 times more Vitamin K than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Pistachios vs Boiled Broccoli:

• Dry Roasted Pistachio Nuts have 1.3 times more Copper than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.1 times more Calcium, 2.7 times more Iron, 3.1 times more Magnesium, 2.6 times more Manganese, 2.3 times more Phosphorus, 4.8 times more Potassium, 2.6 times more Selenium, 111.7 times more Sodium, 3.1 times more Zinc and 788.4 times more Water than Dry Roasted Pistachio Nuts.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Pistachio Nuts have 6.8 times more Fat, 4.4 times more Saturated Fat and 15.7 times more Omega 6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9.2 times more Omega 3, 4.1 times more Carbohydrate, 2.9 times more Sugars, 55 times more Fructose, 5.2 times more Fiber and 1.8 times more Protein than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Pistachio Nuts as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.