Comparing Nutrients in 100 grams Pistachio NutsVS Broccoli

Macros Ratio

Protein Fat Carbs

Pistachio Nuts

14%

68%

18%

Broccoli

27%

65%

100 g ▼

Macro Nutrients

Pistachio Nutsvs Broccoli

19.3%560kcal

Energy

1.17%34kcal

560 kcalvs34 kcal

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

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46.7%45.3g

Fat

0.38%0.37g

45.3 gvs0.37 g

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

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18.5%5.9g

Saturated Fat

0.36%0.11g

5.9 gvs0.11 g

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

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18%0.29g

Omega 3

3.94%0.063g

0.29 gvs0.063 g

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

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83%14g

Omega 6

0.29%0.049g

14 gvs0.049 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

5.1%6.64g

27 gvs6.64 g

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

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10.6%7.66g

Sugars

2.34%1.7g

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

7.66 gvs1.7 g

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

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0.33%0.24g

Fructose

0.94%0.68g

≤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 gvs0.68 g

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

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%0.32g

Glucose

%0.49g

0.32 gvs0.49 g

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

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%6.87g

Sucrose

%0.1g

6.87 gvs0.1 g

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

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28%10.6g

Fiber

6.84%2.6g

10.6 gvs2.6 g

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

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36%20g

Protein

5.04%2.82g

20 gvs2.82 g

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

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Vitamins

Pistachio Nutsvs Broccoli

2.9%26μg

Vitamin A

3.44%31μg

RAE, retinol activity equivalents

26 μgvs31 μg

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

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72.5%0.87mg

Vitamin B1

5.9%0.071mg

Thiamine

0.87 mgvs0.071 mg

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

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12.3%0.16mg

Vitamin B2

9%0.12mg

Riboflavin

0.16 mgvs0.12 mg

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

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8.13%1.3mg

Vitamin B3

4%0.64mg

Niacin, nicotinic acid, niacinamide

1.3 mgvs0.64 mg

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

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10.4%0.52mg

Vitamin B5

11.5%0.57mg

Pantothenic acid

0.52 mgvs0.57 mg

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

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131%1.7mg

Vitamin B6

13.5%0.18mg

Pyridoxine

1.7 mgvs0.18 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

15.8%63μg

Folates and Folic Acid

51 μgvs63 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

99%89.2mg

Ascorbic acid

5.6 mgvs89.2 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

5.2%0.78mg

Tocopherols and Tocotrienols

2.86 mgvs0.78 mg

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

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Vitamin K

84.7%102μg

Phytomenadione or phylloquinone

NA μgvs102 μg

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

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Minerals

Pistachio Nutsvs Broccoli

10.5%105mg

Calcium

4.7%47mg

105 mgvs47 mg

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

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144%1.3mg

Copper

5.44%0.049mg

1.3 mgvs0.049 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

9.13%0.73mg

3.92 mgvs0.73 mg

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

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29%121mg

Magnesium

5%21mg

121 mgvs21 mg

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

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52%1.2mg

Manganese

9.13%0.21mg

1.2 mgvs0.21 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

9.43%66mg

490 mgvs66 mg

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

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30%1025mg

Potassium

9.3%316mg

1025 mgvs316 mg

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

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12.7%7μg

Selenium

4.55%2.5μg

7 μgvs2.5 μg

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

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0.067%1mg

Sodium

2.2%33mg

1 mgvs33 mg

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

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20%2.2mg

Zinc

3.73%0.41mg

2.2 mgvs0.41 mg

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

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0.12%4.37g

Water

2.4%89.3g

4.37 gvs89.3 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 Broccoli:

Raw Pistachio Nuts have 12.3 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 9.7 times more Vitamin B6 and 3.7 times more Vitamin E than Raw Broccoli.
While Raw Broccoli contains 15.9 times more Vitamin C than Raw Pistachio Nuts.
Both Raw Pistachio Nuts and Raw Broccoli have similar amounts of Vitamin A, Vitamin B5 and Vitamin B9 per 100 g.
Both Raw Pistachio Nuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Pistachio Nuts vs Broccoli:

Raw Pistachio Nuts have 2.2 times more Calcium, 26.5 times more Copper, 5.4 times more Iron, 5.8 times more Magnesium, 5.7 times more Manganese, 7.4 times more Phosphorus, 3.2 times more Potassium, 2.8 times more Selenium and 5.4 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 33 times more Sodium and 20.4 times more Water than Raw Pistachio Nuts.

Comparison of macro-nutrients per 100 grams:

Raw Pistachio Nuts have 16.5 times more Energy, 122.5 times more Fat, 51.8 times more Saturated Fat, 4.6 times more Omega 3, 287.6 times more Omega 6, 4.1 times more Carbohydrate, 4.5 times more Sugars, 4.1 times more Fiber and 7.1 times more Protein than Raw Broccoli.
Both Raw Pistachio Nuts as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Pistachio NutsVS Roasted PistachiosBroccoliVS Roasted PistachiosPistachio NutsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 100 grams Pistachio NutsVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: