Comparing Nutrients in 300 calories Roasted PistachiosVS Frozen Broccoli Spears

Weight per 300 calories

Roasted Pistachios

52.4g

Frozen Broccoli Spears

1035g

Roasted Pistachios have 19.7 times more energy per 100g than Frozen Broccoli Spears. It has very high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Which food has more nutrients per 300 calories - Roasted Pistachios or Frozen Broccoli Spears?

Macros Ratio

Protein Fat Carbs

Roasted Pistachios

14%

68%

18%

Frozen Broccoli Spears

33%

59%

300 kcal ▼

Macro Nutrients

Roasted Pistachiosvs Frozen Broccoli Spears

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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24.8%24g

Fat

3.63%3.5g

24 gvs3.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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9.25%2.96g

Saturated Fat

1.7%0.54g

2.96 gvs0.54 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.95%0.11g

Omega 3

81%1.3g

0.11 gvs1.3 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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40.5%6.9g

Omega 6

2.25%0.38g

6.9 gvs0.38 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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11.4%15g

Carbohydrate

42.6%55.3g

15 gvs55.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.6%4.06g

Sugars

21%15.2g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

4.06 gvs15.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.16%0.12g

Fructose

≤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]

0.12 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.13g

Glucose

0.13 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.7g

Sucrose

3.7 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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14.2%5.4g

Fiber

81.7%31g

5.4 gvs31 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.7%11g

Protein

56.5%31.7g

11 gvs31.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Roasted Pistachiosvs Frozen Broccoli Spears

0.76%6.8μg

Vitamin A

65.5%590μg

RAE, retinol activity equivalents

6.8 μgvs590 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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30.4%0.36mg

Vitamin B1

62%0.74mg

Thiamine

0.36 mgvs0.74 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.44%0.12mg

Vitamin B2

91%1.18mg

Riboflavin

0.12 mgvs1.18 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.5%0.72mg

Vitamin B3

30%4.78mg

Niacin, nicotinic acid, niacinamide

0.72 mgvs4.78 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.4%0.27mg

Vitamin B5

50%2.5mg

Pantothenic acid

0.27 mgvs2.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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45.3%0.59mg

Vitamin B6

139%1.8mg

Pyridoxine

0.59 mgvs1.8 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6.7%26.7μg

Vitamin B9

243%972μg

Folates and Folic Acid

26.7 μgvs972 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.75%1.57mg

Vitamin C

785%707mg

Ascorbic acid

1.57 mgvs707 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.6%1.14mg

Vitamin E

93%14mg

Tocopherols and Tocotrienols

1.14 mgvs14 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5.77%6.92μg

Vitamin K

874%1049μg

Phytomenadione or phylloquinone

6.92 μgvs1049 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Roasted Pistachiosvs Frozen Broccoli Spears

5.6%56mg

Calcium

42.4%424mg

56 mgvs424 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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75.3%0.68mg

Copper

41.4%0.37mg

0.68 mgvs0.37 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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26.4%2.1mg

Iron

93%7.45mg

2.1 mgvs7.45 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13.6%57mg

Magnesium

39.4%166mg

57 mgvs166 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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28.3%0.65mg

Manganese

115%2.65mg

0.65 mgvs2.65 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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35%246mg

Phosphorus

87%610mg

246 mgvs610 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15.5%528mg

Potassium

76%2586mg

528 mgvs2586 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.54%5.24μg

Selenium

35.7%19.7μg

5.24 μgvs19.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.21%3.15mg

Sodium

11.7%176mg

3.15 mgvs176 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11%1.23mg

Zinc

32%3.5mg

1.23 mgvs3.5 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.026%0.97g

Water

25.3%937g

0.97 gvs937 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Roasted Pistachios vs Frozen Broccoli Spears:

Frozen Broccoli Spears contain 86.5 times more Vitamin A, 2 times more Vitamin B1, 9.6 times more Vitamin B2, 6.6 times more Vitamin B3, 9.3 times more Vitamin B5, 3.1 times more Vitamin B6, 36.4 times more Vitamin B9, 449.1 times more Vitamin C, 12.3 times more Vitamin E and 151.5 times more Vitamin K than Dry Roasted Pistachio Nuts.
Both Dry Roasted Pistachio Nuts as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Pistachios vs Frozen Broccoli Spears:

Dry Roasted Pistachio Nuts have 1.8 times more Copper than Frozen Broccoli Spears.
While Frozen Broccoli Spears contain 7.6 times more Calcium, 3.5 times more Iron, 2.9 times more Magnesium, 4.1 times more Manganese, 2.5 times more Phosphorus, 4.9 times more Potassium, 3.7 times more Selenium, 55.9 times more Sodium, 2.9 times more Zinc and 965.4 times more Water than Dry Roasted Pistachio Nuts.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Pistachio Nuts have 6.8 times more Fat, 5.5 times more Saturated Fat and 18 times more Omega 6 than Frozen Broccoli Spears.
While Frozen Broccoli Spears contain 11.6 times more Omega 3, 3.7 times more Carbohydrate, 3.7 times more Sugars, 5.7 times more Fiber and 2.9 times more Protein than Dry Roasted Pistachio Nuts.
Both Dry Roasted Pistachio Nuts and Frozen Broccoli Spears have similar amounts of Energy per 300 kcal.
Both Dry Roasted Pistachio Nuts as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Roasted PistachiosVS Black WalnutsFrozen Broccoli SpearsVS Black WalnutsRoasted PistachiosVS Boiled Spears Frozen BroccoliFrozen Broccoli SpearsVS Boiled Spears Frozen Broccoli

Compare Foods

Comparing Nutrients in 300 calories Roasted PistachiosVS Frozen Broccoli Spears

Weight per 300 calories

Which food has more nutrients per 300 calories - Roasted Pistachios or Frozen Broccoli Spears?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: