Comparing Nutrients in 100 grams Boiled Broccoli VS Roasted Pistachios

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Roasted Pistachios	14%	68%	18%

Macro Nutrients

	Boiled Broccoli	Roasted Pistachios	Recommended Dietary Allowance
Energy	1.2% 35kcal	19.7% 572kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	47.2% 46g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	17.6% 5.65g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	77.2% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	21.8% 28.3g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	10.7% 7.74g	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	1.02% 0.74g	0.3% 0.22g	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	% 0.49g	% 0.25g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 7.1g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	27% 10.3g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	58% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	8.6% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	86.3% 1.12mg	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% 108μg	12.8% 51μg	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	72% 65mg	3.33% 3mg	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	9.67% 1.45mg	14.5% 2.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Roasted Pistachios	Recommended Dietary Allowance
Calcium	4% 40mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	144% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	50.4% 4.03mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	54% 1.24mg	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	9.57% 67mg	67% 469mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	29.6% 1007mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.05% 1.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Roasted Pistachios:

• Boiled and Drained Broccoli has 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.
• While Dry Roasted Pistachio Nuts 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.
• Both Boiled and Drained Broccoli as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Roasted Pistachios:

• Boiled and Drained Broccoli has 6.8 times more Sodium and 48.2 times more Water than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts 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 and 5.2 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 3.4 times more Fructose than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts 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, 3.9 times more Carbohydrate, 5.6 times more Sugars, 3.1 times more Fiber and 8.8 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dry Roasted Pistachio Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.