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Comparing Nutrients in 100 calories Roasted PistachiosVS Boiled Broccoli

Weight per 100 calories

Roasted Pistachios
17.5g
Boiled Broccoli
286g

Roasted Pistachios have 16.3 times more energy per 100g than Boiled Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Roasted Pistachios
14%
68%
18%
Boiled Broccoli
23%
9%
68%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8.26%8g
Fat
1.2%1.17g
8 gvs1.17 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.1%0.99g
Saturated Fat
0.71%0.23g
0.99 gvs0.23 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.3%0.037g
Omega 3
21.3%0.34g
0.037 gvs0.34 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13.5%2.3g
Omega 6
0.86%0.15g
2.3 gvs0.15 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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3.8%4.94g
Carbohydrate
15.8%20.5g
4.94 gvs20.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.87%1.35g
Sugars
5.48%3.97g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.35 gvs3.97 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.053%0.038g
Fructose
2.9%2.1g
≤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]
0.038 gvs2.1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.044g
Glucose
%1.4g
0.044 gvs1.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.24g
Sucrose
%0.23g
1.24 gvs0.23 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.74%1.8g
Fiber
25%9.43g
1.8 gvs9.43 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
6.57%3.7g
Protein
12%6.8g
3.7 gvs6.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.25%2.27μg
Vitamin A
24.4%220μg
RAE, retinol activity equivalents
2.27 μgvs220 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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10%0.12mg
Vitamin B1
15%0.18mg
Thiamine
0.12 mgvs0.18 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.15%0.041mg
Vitamin B2
27%0.35mg
Riboflavin
0.041 mgvs0.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.5%0.24mg
Vitamin B3
9.88%1.58mg
Niacin, nicotinic acid, niacinamide
0.24 mgvs1.58 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.8%0.09mg
Vitamin B5
35%1.76mg
Pantothenic acid
0.09 mgvs1.76 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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15%0.2mg
Vitamin B6
44%0.57mg
Pyridoxine
0.2 mgvs0.57 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.23%8.9μg
Vitamin B9
77%309μg
Folates and Folic Acid
8.9 μgvs309 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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0.58%0.52mg
Vitamin C
206%185mg
Ascorbic acid
0.52 mgvs185 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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2.53%0.38mg
Vitamin E
27.6%4.14mg
Tocopherols and Tocotrienols
0.38 mgvs4.14 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.92%2.3μg
Vitamin K
336%403μg
Phytomenadione or phylloquinone
2.3 μgvs403 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.87%18.7mg
Calcium
11.4%114mg
18.7 mgvs114 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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25%0.23mg
Copper
19.4%0.17mg
0.23 mgvs0.17 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
0.29%11.4μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs11.4 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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8.8%0.7mg
Iron
24%1.9mg
0.7 mgvs1.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.54%19mg
Magnesium
14.3%60mg
19 mgvs60 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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9.45%0.22mg
Manganese
24%0.55mg
0.22 mgvs0.55 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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11.7%82mg
Phosphorus
27.3%191mg
82 mgvs191 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.18%176mg
Potassium
24.6%837mg
176 mgvs837 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.18%1.75μg
Selenium
8.3%4.57μg
1.75 μgvs4.57 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.07%1.05mg
Sodium
7.8%117mg
1.05 mgvs117 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.7%0.41mg
Zinc
11.7%1.3mg
0.41 mgvs1.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.009%0.32g
Water
6.9%255g
0.32 gvs255 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Roasted Pistachios vs Boiled Broccoli:
Comparing minerals per 100 calories for Roasted Pistachios vs Boiled Broccoli:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: