Comparing Nutrients in 7 ounces Broccoli VS Roasted Pistachios

Macros Ratio

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

Macro Nutrients

	Broccoli	Roasted Pistachios	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	39% 1135kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	43% 56g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 14g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	10% 5.6g	74.6% 41.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	20.4% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Roasted Pistachios	Recommended Dietary Allowance
Calcium	9.33% 93mg	21.2% 212mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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	18% 1.45mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	51.5% 216mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	18.7% 131mg	133% 931mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	58.8% 1998mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.099% 3.67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Roasted Pistachios:

• Raw Broccoli has 2.4 times more Vitamin A, 1.2 times more Vitamin B9, 29.7 times more Vitamin C and 7.7 times more Vitamin K than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 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.
• Both Raw Broccoli and Dry Roasted Pistachio Nuts have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Broccoli as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Roasted Pistachios:

• Raw Broccoli has 5.5 times more Sodium and 48.3 times more Water than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 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.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Pistachio Nuts contain 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 Raw Broccoli as well as Dry Roasted Pistachio Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.