Comparing Nutrients in 500 calories Roasted Pistachios VS Frozen Chopped Broccoli

Weight per 500 calories

• Roasted Pistachios: 87.4g
• Frozen Chopped Broccoli: 1923g

Roasted Pistachios have 22 times more energy per 100g than Frozen Chopped Broccoli. It has very high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Roasted Pistachios or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Roasted Pistachios	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	41.3% 40g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	15.4% 4.93g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	67.5% 11.5g	3.5% 0.6g	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	70.7% 92g	130g per day for Men 19-50 years
Sugars	9.33% 6.77g	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	23.7% 9g	152% 57.7g	38g per day for Men 19-50 years
Protein	33% 18.4g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1.26% 11.4μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.6% 0.61mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	192% 2.5mg	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	322% 1288μg	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	1205% 1085mg	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	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.6% 11.5μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	9.35% 94mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	81% 0.73mg	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	44% 3.52mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	47.2% 1.1mg	246% 5.65mg	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	58.6% 410mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	16% 8.74μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.24mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.05mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	0.044% 1.6g	47.5% 1759g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared contains 88 times more Vitamin A, 1.7 times more Vitamin B1, 9 times more Vitamin B2, 7.5 times more Vitamin B3, 12 times more Vitamin B5, 2.5 times more Vitamin B6, 28.9 times more Vitamin B9, 413.6 times more Vitamin C, 12.4 times more Vitamin E and 135.2 times more Vitamin K than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Pistachios vs Frozen Chopped Broccoli:

• Dry Roasted Pistachio Nuts have 1.5 times more Copper than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 11.5 times more Calcium, 4.4 times more Iron, 3.6 times more Magnesium, 5.2 times more Manganese, 2.3 times more Phosphorus, 4.6 times more Potassium, 6.2 times more Selenium, 88 times more Sodium, 4.5 times more Zinc and 1087.6 times more Water than Dry Roasted Pistachio Nuts.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Pistachio Nuts have 7.2 times more Fat, 5.8 times more Saturated Fat and 19.2 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 10.9 times more Omega 3, 3.7 times more Carbohydrate, 3.8 times more Sugars, 83 times more Fructose, 6.4 times more Fiber and 2.9 times more Protein than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Pistachio Nuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.