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Comparing Nutrients in 100 calories Roasted PistachiosVSBroccoli

Weight per 100 calories

Roasted Pistachios
17.5g
Broccoli
294g

Roasted Pistachios have 16.8 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Roasted Pistachios or Broccoli?

Macros Ratio

ProteinsFatsCarbs


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

Macro Nutrients

Roasted PistachiosvsBroccoli
3.45%
Energy
3.45%
100 kcalvs100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
8.25%
Fat
1.13%
8 gvs1.1 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
6.6%
Protein
15%
3.7 gvs8.3 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
3.8%
Carbohydrate
15%
4.94 gvs19.5 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
1.86%
Sugars
6.9%
1.35 gvs5 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
4.74%
Fiber
20%
1.8 gvs7.65 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
3.1%
Saturated Fat
1.06%
0.99 gvs0.34 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
2.5%
Omega 3
12%
0.04 gvs0.19 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
13.5%
Omega 6
0.82%
2.3 gvs0.14 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.01%
Water
7.1%
0.32 gvs263 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Roasted PistachiosvsBroccoli
0.25%
Vitamin A
10%
2.27 μgvs91 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
10%
Thiamine
17.5%
0.12 mgvs0.21 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
3.08%
Vitamin B2
26%
0.04 mgvs0.34 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
1.5%
Vitamin B3
11.8%
0.24 mgvs1.88 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
15%
Vitamin B6
39%
0.2 mgvs0.51 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
0.58%
Vitamin C
291%
0.52 mgvs262 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
2.53%
Vitamin E
15%
0.38 mgvs2.3 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
1.9%
Vitamin K
249%
2.3 μgvs299 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
2.23%
Folate
46%
8.9 μgvs185 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Roasted PistachiosvsBroccoli
1.87%
Calcium
14%
18.7 mgvs138 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
25.6%
Copper
15.6%
0.23 mgvs0.14 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
8.75%
Iron
27%
0.7 mgvs2.15 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
4.52%
Magnesium
14.7%
19 mgvs61.8 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
9.57%
Manganese
27%
0.22 mgvs0.62 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
11.7%
Phosphorus
27.7%
82 mgvs194 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
5.18%
Potassium
27%
176 mgvs929 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
3.2%
Selenium
13%
1.75 μgvs7.35 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.07%
Sodium
6.47%
1.05 mgvs97 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
3.73%
Zinc
11%
0.41 mgvs1.2 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Roasted Pistachios vs Broccoli:
Raw Broccoli contains 40.1 times more Vitamin A, 1.8 times more Thiamine, 8.5 times more Vitamin B2, 7.8 times more Vitamin B3, 2.6 times more Vitamin B6, 503.8 times more Vitamin C, 6.1 times more Vitamin E, 130 times more Vitamin K and 20.8 times more Folate than Dry Roasted Pistachio Nuts.

Comparing minerals per 100 calories for Roasted Pistachios vs Broccoli:
Dry Roasted Pistachio Nuts have 1.6 times more Copper than Raw Broccoli. While Raw Broccoli contains 7.4 times more Calcium, 3.1 times more Iron, 3.3 times more Magnesium, 2.8 times more Manganese, 2.4 times more Phosphorus, 5.3 times more Potassium, 4.2 times more Selenium, 92.4 times more Sodium and 2.9 times more Zinc than Dry Roasted Pistachio Nuts.

Comparison of macro-nutrients per 100 calories:
Dry Roasted Pistachio Nuts have 7.3 times more Fat, 2.9 times more Saturated Fat and 16.4 times more Omega 6 than Raw Broccoli. While Raw Broccoli contains 2.2 times more Protein, 3.9 times more Carbohydrate, 3.7 times more Sugars, 4.3 times more Fiber, 4.8 times more Omega 3 and 821.9 times more Water than Dry Roasted Pistachio Nuts. Both Dry Roasted Pistachio Nuts and Raw Broccoli have similar amounts of Energy per 100 kcal.




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