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Comparing Nutrients in 100 grams BroccoliVSRoasted Pistachios

Macros Ratio

ProteinsFatsCarbs


Broccoli
27%
8%
65%
Roasted Pistachios
14%
68%
18%
100 g ▼

Macro Nutrients

BroccolivsRoasted Pistachios
1.17%
Energy
19.7%
34 kcalvs572 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
0.38%
Fat
47%
0.37 gvs46 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
5.04%
Protein
37.5%
2.82 gvs21 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
5.1%
Carbohydrate
21.5%
6.64 gvs28 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
2.34%
Sugars
10.7%
1.7 gvs7.74 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
6.84%
Fiber
26%
2.6 gvs10 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
0.34%
Saturated Fat
17.7%
0.11 gvs5.65 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
3.75%
Omega 3
13%
0.06 gvs0.21 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
0.29%
Omega 6
76%
0.05 gvs13 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
2.4%
Water
0.05%
89 gvs1.85 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

BroccolivsRoasted Pistachios
3.44%
Vitamin A
1.44%
31 μgvs13 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
5.83%
Thiamine
58%
0.07 mgvs0.7 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
9.23%
Vitamin B2
17.7%
0.12 mgvs0.23 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
4%
Vitamin B3
8.56%
0.64 mgvs1.37 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
14%
Vitamin B6
86%
0.18 mgvs1.12 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
99%
Vitamin C
3.33%
89 mgvs3 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
5.2%
Vitamin E
14%
0.78 mgvs2.17 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
85%
Vitamin K
11%
102 μgvs13 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
15.8%
Folate
12.8%
63 μgvs51 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

BroccolivsRoasted Pistachios
4.7%
Calcium
10.7%
47 mgvs107 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
5.56%
Copper
144%
0.05 mgvs1.3 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
9.13%
Iron
50%
0.73 mgvs4.03 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
5%
Magnesium
26%
21 mgvs109 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
9.13%
Manganese
54%
0.21 mgvs1.24 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
9.43%
Phosphorus
67%
66 mgvs469 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
9.3%
Potassium
29.6%
316 mgvs1007 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
4.55%
Selenium
18%
2.5 μgvs10 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
2.2%
Sodium
0.4%
33 mgvs6 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
3.73%
Zinc
21%
0.41 mgvs2.34 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Roasted Pistachios:
Raw Broccoli has 2.4 times more Vitamin A, 29.7 times more Vitamin C, 7.8 times more Vitamin K and 1.2 times more Folate than Dry Roasted Pistachio Nuts. While Dry Roasted Pistachio Nuts contain 10 times more Thiamine, 1.9 times more Vitamin B2, 2.1 times more Vitamin B3, 6.2 times more Vitamin B6 and 2.8 times more Vitamin E than Raw Broccoli.

Comparing minerals per 100 grams for Broccoli vs Roasted Pistachios:
Raw Broccoli has 5.5 times more Sodium than Dry Roasted Pistachio Nuts. While Dry Roasted Pistachio Nuts contain 2.3 times more Calcium, 26 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 100 grams:
Raw Broccoli has 48.1 times more Water than Dry Roasted Pistachio Nuts. While Dry Roasted Pistachio Nuts contain 16.8 times more Energy, 124.3 times more Fat, 7.4 times more Protein, 4.2 times more Carbohydrate, 4.6 times more Sugars, 3.8 times more Fiber, 51.4 times more Saturated Fat, 3.5 times more Omega 3 and 260 times more Omega 6 than Raw Broccoli.




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