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Compare Nutrients in 100 Calories Roasted PistachiosVS Broccoli

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
15%
72%
13%
Broccoli
33%
10%
57%

Vitamins

100 kcalRDA for Men 19-30 years
Roasted PistachiosBroccoli
Vitamin A
0.25%
10%
2.273 μg91.176 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
10%
17%
0.122 mg0.209 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
3.15%
26%
0.041 mg0.344 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
1.5%
11.7%
0.24 mg1.879 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
15%
39.6%
0.196 mg0.515 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0.58%
292%
0.524 mg262.353 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
2.53%
15%
0.379 mg2.294 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
1.92%
249%
2.308 μg298.824 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
2.23%
46%
8.916 μg185.294 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Roasted PistachiosBroccoli
Calcium
1.87%
14%
18.706 mg138.235 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
25%
16%
0.226 mg0.144 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
8.8%
27%
0.705 mg2.147 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
4.76%
15%
19.056 mg61.765 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
9.43%
27%
0.217 mg0.618 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
11.7%
27.7%
81.993 mg194.118 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
3.75%
19.8%
176.049 mg929.412 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
3.18%
13%
1.748 μg7.353 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.07%
6.47%
1.049 mg97.059 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
3.7%
11%
0.409 mg1.206 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 Calories of Roasted Pistachios vs Broccoli:
Raw Broccoli contains 40.1 times more Vitamin A, 1.7 times more Thiamine, 8.4 times more Vitamin B2, 7.8 times more Vitamin B3, 2.6 times more Vitamin B6, 500.7 times more Vitamin C, 6.1 times more Vitamin E, 129.5 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 times more Iron, 3.2 times more Magnesium, 2.8 times more Manganese, 2.4 times more Phosphorus, 5.3 times more Potassium, 4.2 times more Selenium, 92.5 times more Sodium and 2.9 times more Zinc than Dry Roasted Pistachio Nuts.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Roasted PistachiosBroccoli
Fat
8.26%
1.12%
8.01 g1.088 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
6.57%
15%
3.68 g8.294 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
3.8%
15%
4.944 g19.529 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
1.87%
6.9%
1.353 g5 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
4.74%
20%
1.801 g7.647 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
3.1%
1.05%
0.987 g0.335 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
2.3%
11.6%
0.037 g0.185 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
13.5%
0.85%
2.295 g0.144 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.01%
7.1%
0.323 g262.647 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 Calories:
Dry Roasted Pistachio Nuts have 7.4 times more Fat, 2.9 times more Saturated Fat and 15.9 times more Omega 6 than Raw Broccoli. While Raw Broccoli contains 2.3 times more Protein, 4 times more Carbohydrate, 3.7 times more Sugars, 4.2 times more Fiber, 5 times more Omega 3 and 813.1 times more Water than Dry Roasted Pistachio Nuts. Both Dry Roasted Pistachio Nuts and Raw Broccoli have similar amounts of Energy per 100 kcal.