Comparing Nutrients in 5 ounces Boiled Broccoli VS Dry Roasted Pistachio Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Dry Roasted Pistachio Nuts with Salt	14%	68%	18%

Macro Nutrients

	Boiled Broccoli	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	28% 807kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	67% 65g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	25% 8g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	109% 18.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	30% 39g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	15% 11g	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	1.45% 1.05g	0.43% 0.31g	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	% 0.69g	% 0.35g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 10g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Vitamin A	12% 109μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	82% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	122% 1.6mg	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	38.3% 153μg	18% 72.3μg	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	102% 92mg	4.72% 4.25mg	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	13.7% 2.06mg	20.5% 3.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	15% 152mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	204% 1.83mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	36.8% 155mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	76.6% 1.76mg	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	13.6% 95mg	95% 665mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	42% 1427mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	25.8% 14μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	40.4% 607mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.069% 2.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Dry Roasted Pistachio Nuts with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Dry Roasted Pistachio Nuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Dry Roasted Pistachio Nuts with Salt:

• 5 ounces of Boiled Broccoli have 5.9 times more Vitamin A, 1.2 times more Vitamin B5, 2.1 times more Vitamin B9, 21.6 times more Vitamin C and 10.7 times more Vitamin K than Dry Roasted Pistachio Nuts with Salt.
• While 5 oz of Dry Roasted Pistachio Nuts with Salt contain 11 times more Vitamin B1, 1.9 times more Vitamin B2, 2.5 times more Vitamin B3, 5.6 times more Vitamin B6 and 1.5 times more Vitamin E than Boiled and Drained Broccoli.
• 5 ounces of Dry Roasted Pistachio Nuts with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Broccoli as well as Dry Roasted Pistachio Nuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Broccoli vs Dry Roasted Pistachio Nuts with Salt:

• 5 ounces of Boiled Broccoli have 49.9 times more Water than Dry Roasted Pistachio Nuts with Salt.
• While 5 oz of Dry Roasted Pistachio Nuts with Salt contain 2.7 times more Calcium, 21.2 times more Copper, 6 times more Iron, 5.2 times more Magnesium, 6.4 times more Manganese, 7 times more Phosphorus, 3.4 times more Potassium, 6.3 times more Selenium, 10.4 times more Sodium and 5.2 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Roasted Pistachio Nuts with Salt contain 16.3 times more Energy, 111.8 times more Fat, 71.5 times more Saturated Fat, 1.8 times more Omega 3, 257.4 times more Omega 6, 3.8 times more Carbohydrate, 5.6 times more Sugars, 3.1 times more Fiber and 8.8 times more Protein than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6