Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Pistachio Nuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Pistachio Nuts	14%	68%	18%

Macro Nutrients

	Frozen Broccoli Spears	Pistachio Nuts	Recommended Dietary Allowance
Energy	2% 57.5kcal	38.3% 1111kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	93% 90g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	36.6% 11.7g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	36% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	164% 28g	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	41.5% 54g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	21% 15.2g	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	0.66% 0.48g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 13.6g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	55.4% 21g	38g per day for Men 19-50 years
Protein	11% 6.07g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	260% 3.37mg	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	46.6% 187μg	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	151% 136mg	12.3% 11mg	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	18% 2.68mg	38% 5.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Pistachio Nuts	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	287% 2.58mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.17% 6.75μg	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	18% 1.43mg	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	104% 2.4mg	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	16.7% 117mg	139% 972mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	60% 2034mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.23% 8.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Pistachio Nuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Pistachio Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Pistachio Nuts:

• 7 ounces of Frozen Broccoli Spears have 2.2 times more Vitamin A, 1.8 times more Vitamin B9 and 12.2 times more Vitamin C than Pistachio Nuts.
• While 7 oz of Raw Pistachio Nuts contain 12.1 times more Vitamin B1, 1.4 times more Vitamin B2, 2.8 times more Vitamin B3, 2.1 times more Vitamin B5, 9.7 times more Vitamin B6 and 2.1 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Pistachio Nuts:

• 7 ounces of Frozen Broccoli Spears have 20.7 times more Water than Pistachio Nuts.
• While 7 oz of Raw Pistachio Nuts contain 2.6 times more Calcium, 36.1 times more Copper, 5.4 times more Iron, 7.6 times more Magnesium, 4.7 times more Manganese, 8.3 times more Phosphorus, 4.1 times more Potassium, 3.7 times more Selenium and 6.5 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Pistachio Nuts contain 19.3 times more Energy, 133.3 times more Fat, 113.6 times more Saturated Fat, 2.3 times more Omega 3, 380.8 times more Omega 6, 5.1 times more Carbohydrate, 5.2 times more Sugars, 3.5 times more Fiber and 6.6 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Frozen Broccoli Spears VS Pistachio Nuts

What are the health benefits of Frozen Broccoli Spears compared to Pistachio Nuts?

Frozen broccoli spears are a great source of vitamins C and K, fiber, and antioxidants, which can help support a healthy immune system, digestion, and reduce inflammation. On the other hand, pistachio nuts are high in healthy fats, protein, and fiber, which can help support heart health, blood sugar control, and weight management. Both are nutritious options, but broccoli spears are lower in calories and higher in essential nutrients.

Can I lose weight easier by eating more Frozen Broccoli Spears or Pistachio Nuts?

You may find it easier to lose weight by incorporating frozen broccoli spears into your diet as they are low in calories and high in fiber, which can help you feel full and satisfied. Pistachio nuts, on the other hand, are calorie-dense and high in fat, so it's important to consume them in moderation if weight loss is your goal.

Should I eat more Frozen Broccoli Spears or more Pistachio Nuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Both frozen broccoli spears and pistachio nuts are sources of protein, but pistachio nuts are a more concentrated source. Therefore, incorporating more pistachio nuts into your diet may be more beneficial for muscle growth. Additionally, it is important to consume a variety of protein sources to ensure you are getting all essential amino acids for muscle repair and growth.

What is the environmental impact of producing Frozen Broccoli Spears compared to Pistachio Nuts?

Producing frozen broccoli spears generally has a lower environmental impact compared to pistachio nuts. Broccoli requires less water, land, and energy to grow compared to nuts like pistachios. Additionally, pistachio trees are typically grown in arid regions and require more water for irrigation. Choosing broccoli over pistachios can help reduce water usage and carbon emissions associated with food production.