Comparing Nutrients in 500 calories Roasted Pistachios VS Broccoli

Weight per 500 calories

• Roasted Pistachios: 87.4g
• Broccoli: 1471g

Roasted Pistachios have 16.8 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Broccoli	27%	8%	65%

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Raw Broccoli contains 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 Dry Roasted Pistachio Nuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Pistachios vs Broccoli:

• Dry Roasted Pistachio Nuts have 1.6 times more Copper than Raw Broccoli.
• While Raw Broccoli contains 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.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Pistachio Nuts have 7.4 times more Fat, 2.9 times more Saturated Fat and 15.9 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 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.
• Both Dry Roasted Pistachio Nuts and Raw Broccoli have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Pistachio Nuts as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.