Comparing Nutrients in 5 ounces Roasted Pistachios VS Broccoli

Macros Ratio

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

Macro Nutrients

	Roasted Pistachios	Broccoli	Recommended Dietary Allowance
Energy	28% 811kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	67% 65g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	25% 8g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	109% 18.6g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	15% 11g	3.32% 2.4g	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	0.43% 0.31g	1.33% 0.96g	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	% 0.35g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 10g	% 0.14g	g per day for Men 19-50 years
Fiber	38.4% 14.6g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	53.3% 30g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Broccoli	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.99mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	19% 0.25mg	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	18% 72.3μg	22.3% 89.3μg	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	4.72% 4.25mg	140% 126mg	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	20.5% 3.08mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Broccoli	Recommended Dietary Allowance
Calcium	15% 152mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	7.7% 0.069mg	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	71.4% 5.7mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	36.8% 155mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	76.6% 1.76mg	13% 0.3mg	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	95% 665mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	42% 1427mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	25.8% 14μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.071% 2.62g	3.42% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Pistachios vs Broccoli:

• Dry Roasted Pistachio Nuts have 9.8 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B3, 6.4 times more Vitamin B6 and 2.8 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 2.4 times more Vitamin A, 29.7 times more Vitamin C and 7.7 times more Vitamin K than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Raw Broccoli have similar amounts of Vitamin B5 and Vitamin B9 per 5 oz.
• Both Dry Roasted Pistachio Nuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Pistachios vs Broccoli:

• Dry Roasted Pistachio Nuts have 2.3 times more Calcium, 26.4 times more Copper, 5.5 times more Iron, 5.2 times more Magnesium, 5.9 times more Manganese, 7.1 times more Phosphorus, 3.2 times more Potassium, 4 times more Selenium and 5.7 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 5.5 times more Sodium and 48.3 times more Water than Dry Roasted Pistachio Nuts.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Pistachio Nuts have 16.8 times more Energy, 123.8 times more Fat, 49.5 times more Saturated Fat, 3.4 times more Omega 3, 267.9 times more Omega 6, 4.3 times more Carbohydrate, 4.6 times more Sugars, 4 times more Fiber and 7.5 times more Protein than Raw Broccoli.
• Both Dry Roasted Pistachio Nuts as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.