Comparing Nutrients in 14 ounces Oil Roasted Cashews VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Oil Roasted Cashews	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	79.4% 2302kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	195% 190g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	105% 33.6g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	198% 33.6g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	27.4% 20g	8.05% 5.83g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.44% 0.32g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 19.2g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	31.3% 12g	38g per day for Men 19-50 years
Protein	119% 67g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.6% 0.87mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 99μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	177% 159mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24.3% 3.65mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	17% 171mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	901% 8.1mg	15% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	300% 24mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	258% 1084mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	288% 6.62mg	38.5% 0.89mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	301% 2108mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	73.8% 2508mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	146% 80.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	193% 21.2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.37% 14g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Cashews vs Cooked Chopped Frozen Broccoli:

• Oil Roasted Cashew Nuts have 6.6 times more Vitamin B1, 2.7 times more Vitamin B2, 3.8 times more Vitamin B3, 3.2 times more Vitamin B5 and 2.5 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 2.2 times more Vitamin B9, 133.7 times more Vitamin C, 1.4 times more Vitamin E and 2.5 times more Vitamin K than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Cashews vs Cooked Chopped Frozen Broccoli:

• Oil Roasted Cashew Nuts have 1.3 times more Calcium, 60.1 times more Copper, 9.9 times more Iron, 21 times more Magnesium, 7.5 times more Manganese, 10.8 times more Phosphorus, 4.5 times more Potassium, 29 times more Selenium and 19.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 26.1 times more Water than Oil Roasted Cashew Nuts.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Cashew Nuts have 20.7 times more Energy, 398.1 times more Fat, 471 times more Saturated Fat, 1.6 times more Omega 3, 652.2 times more Omega 6, 5.6 times more Carbohydrate, 3.4 times more Sugars and 5.4 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Oil Roasted Cashew Nuts and Boiled Chopped Frozen Broccoli have similar amounts of Fiber per 14 oz.
• Both Oil Roasted Cashew Nuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.