Comparing Nutrients in 100 grams Pistachio NutsVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Pistachio Nuts

14%

68%

18%

Frozen Chopped Broccoli

34%

58%

100 g ▼

Macro Nutrients

Pistachio Nutsvs Frozen Chopped Broccoli

19.3%560kcal

Energy

0.9%26kcal

560 kcalvs26 kcal

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

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46.7%45.3g

Fat

0.3%0.29g

45.3 gvs0.29 g

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

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18.5%5.9g

Saturated Fat

0.14%0.044g

5.9 gvs0.044 g

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

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18%0.29g

Omega 3

6.56%0.11g

0.29 gvs0.11 g

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

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83%14g

Omega 6

0.18%0.031g

14 gvs0.031 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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21%27g

Carbohydrate

3.68%4.8g

27 gvs4.8 g

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

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10.6%7.66g

Sugars

1.86%1.35g

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

7.66 gvs1.35 g

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

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0.33%0.24g

Fructose

1.14%0.83g

≤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]

0.24 gvs0.83 g

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

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%0.32g

Glucose

%0.75g

0.32 gvs0.75 g

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

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%6.87g

Sucrose

6.87 gvsNA g

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

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28%10.6g

Fiber

7.9%3g

10.6 gvs3 g

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

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36%20g

Protein

5%2.8g

20 gvs2.8 g

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

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Vitamins

Pistachio Nutsvs Frozen Chopped Broccoli

2.9%26μg

Vitamin A

5.78%52μg

RAE, retinol activity equivalents

26 μgvs52 μg

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

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72.5%0.87mg

Vitamin B1

4.4%0.053mg

Thiamine

0.87 mgvs0.053 mg

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

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12.3%0.16mg

Vitamin B2

7.4%0.096mg

Riboflavin

0.16 mgvs0.096 mg

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

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8.13%1.3mg

Vitamin B3

2.94%0.47mg

Niacin, nicotinic acid, niacinamide

1.3 mgvs0.47 mg

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

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10.4%0.52mg

Vitamin B5

5.6%0.28mg

Pantothenic acid

0.52 mgvs0.28 mg

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

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131%1.7mg

Vitamin B6

10%0.13mg

Pyridoxine

1.7 mgvs0.13 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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12.8%51μg

Vitamin B9

16.8%67μg

Folates and Folic Acid

51 μgvs67 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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6.22%5.6mg

Vitamin C

62.7%56.4mg

Ascorbic acid

5.6 mgvs56.4 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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19%2.86mg

Vitamin E

8.13%1.22mg

Tocopherols and Tocotrienols

2.86 mgvs1.22 mg

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

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Vitamin K

67.6%81μg

Phytomenadione or phylloquinone

NA μgvs81 μg

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

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Minerals

Pistachio Nutsvs Frozen Chopped Broccoli

10.5%105mg

Calcium

5.6%56mg

105 mgvs56 mg

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

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144%1.3mg

Copper

4.22%0.038mg

1.3 mgvs0.038 mg

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

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0.085%3.4μg

Fluoride

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

3.4 μgvsNA μg

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

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49%3.92mg

Iron

10%0.81mg

3.92 mgvs0.81 mg

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

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29%121mg

Magnesium

4.3%18mg

121 mgvs18 mg

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

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52%1.2mg

Manganese

12.8%0.29mg

1.2 mgvs0.29 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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70%490mg

Phosphorus

7.14%50mg

490 mgvs50 mg

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

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30%1025mg

Potassium

6.24%212mg

1025 mgvs212 mg

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

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12.7%7μg

Selenium

5.1%2.8μg

7 μgvs2.8 μg

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

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0.067%1mg

Sodium

1.6%24mg

1 mgvs24 mg

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

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20%2.2mg

Zinc

4.36%0.48mg

2.2 mgvs0.48 mg

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

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0.12%4.37g

Water

2.47%91g

4.37 gvs91 g

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

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Lets compare vitamin content per 100 grams of Pistachio Nuts vs Frozen Chopped Broccoli:

Raw Pistachio Nuts have 16.4 times more Vitamin B1, 1.7 times more Vitamin B2, 2.8 times more Vitamin B3, 1.9 times more Vitamin B5, 13.1 times more Vitamin B6 and 2.3 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2 times more Vitamin A, 1.3 times more Vitamin B9 and 10.1 times more Vitamin C than Raw Pistachio Nuts.
Both Raw Pistachio Nuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Pistachio Nuts vs Frozen Chopped Broccoli:

Raw Pistachio Nuts have 1.9 times more Calcium, 34.2 times more Copper, 4.8 times more Iron, 6.7 times more Magnesium, 4.1 times more Manganese, 9.8 times more Phosphorus, 4.8 times more Potassium, 2.5 times more Selenium and 4.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 24 times more Sodium and 20.9 times more Water than Raw Pistachio Nuts.

Comparison of macro-nutrients per 100 grams:

Raw Pistachio Nuts have 21.5 times more Energy, 156.3 times more Fat, 134.3 times more Saturated Fat, 2.8 times more Omega 3, 454.5 times more Omega 6, 5.7 times more Carbohydrate, 5.7 times more Sugars, 3.5 times more Fiber and 7.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 3.5 times more Fructose than Raw Pistachio Nuts.
Both Raw Pistachio Nuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Pistachio NutsVS Roasted PistachiosFrozen Chopped BroccoliVS Roasted PistachiosPistachio NutsVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 100 grams Pistachio NutsVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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