Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Dry Roasted Pistachio Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Dry Roasted Pistachio Nuts with Salt	14%	68%	18%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	39% 1129kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	42% 54.7g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	21% 15.4g	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	NA	0.6% 0.44g	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	NA	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 14g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	11% 6.15g	74.6% 41.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	20.4% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	171% 2.23mg	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	27.8% 111μg	25.3% 101μg	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	88.4% 79.6mg	6.6% 5.95mg	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	17.5% 2.6mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	21.2% 212mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	285% 2.57mg	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	15% 1.2mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	51.5% 216mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	107% 2.47mg	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	14% 97mg	133% 931mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	58.8% 1998mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	56.6% 849mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.096% 3.55g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Dry Roasted Pistachio Nuts with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Dry Roasted Pistachio Nuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Dry Roasted Pistachio Nuts with Salt:

• 7 ounces of Cooked Chopped Frozen Broccoli have 3.9 times more Vitamin A, 13.4 times more Vitamin C and 6.7 times more Vitamin K than Dry Roasted Pistachio Nuts with Salt.
• While 7 oz of Dry Roasted Pistachio Nuts with Salt contain 12.6 times more Vitamin B1, 2.9 times more Vitamin B2, 3 times more Vitamin B3, 1.9 times more Vitamin B5, 8.6 times more Vitamin B6 and 1.6 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Dry Roasted Pistachio Nuts with Salt provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Dry Roasted Pistachio Nuts with Salt have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Broccoli as well as Dry Roasted Pistachio Nuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Dry Roasted Pistachio Nuts with Salt:

• 7 ounces of Cooked Chopped Frozen Broccoli have 50.7 times more Water than Dry Roasted Pistachio Nuts with Salt.
• While 7 oz of Dry Roasted Pistachio Nuts with Salt contain 3.2 times more Calcium, 38 times more Copper, 6.6 times more Iron, 8.4 times more Magnesium, 5.6 times more Manganese, 9.6 times more Phosphorus, 7.1 times more Potassium, 14.3 times more Selenium, 38.9 times more Sodium and 8.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Roasted Pistachio Nuts with Salt contain 20.3 times more Energy, 381.8 times more Fat, 313.6 times more Saturated Fat, 5 times more Omega 3, 1009.6 times more Omega 6, 5.1 times more Carbohydrate, 5.3 times more Sugars, 3.4 times more Fiber and 6.8 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6