Comparing Nutrients in 1 kilogram Boiled Broccoli VS Dry Roasted Cashew Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Dry Roasted Cashew Nuts with Salt	10%	68%	22%

Macro Nutrients

	Boiled Broccoli	Dry Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Energy	12% 350kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	478% 464g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	286% 92g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	451% 76.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	251% 327g	130g per day for Men 19-50 years
Sugars	19% 14g	69% 50g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	79% 30g	38g per day for Men 19-50 years
Protein	42.5% 24g	273% 153g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Dry Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	244% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	197% 2.56mg	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	270% 1080μg	173% 690μg	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	721% 649mg	0% 0mg	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	97% 14.5mg	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Dry Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	2467% 22mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	750% 60mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	619% 2600mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	359% 8.26mg	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	96% 670mg	700% 4900mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	166% 5650mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	427% 6400mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	509% 56mg	11mg per day for Men 19-50 years
Water	24% 893g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Dry Roasted Cashew Nuts with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Dry Roasted Cashew Nuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Dry Roasted Cashew Nuts with Salt:

• 1 kilogram of Boiled Broccoli has more Vitamin A, 1.6 times more Vitamin B9, more Vitamin C, 1.6 times more Vitamin E and 4.1 times more Vitamin K than Dry Roasted Cashew Nuts with Salt.
• While 1 kg of Dry Roasted Cashew Nuts with Salt contains 3.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.5 times more Vitamin B3, 2 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled and Drained Broccoli.
• 1 kilogram of Dry Roasted Cashew Nuts with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Broccoli as well as Dry Roasted Cashew Nuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Dry Roasted Cashew Nuts with Salt:

• 1 kilogram of Boiled Broccoli has 52.5 times more Water than Dry Roasted Cashew Nuts with Salt.
• While 1 kg of Dry Roasted Cashew Nuts with Salt contains 36.4 times more Copper, 9 times more Iron, 12.4 times more Magnesium, 4.3 times more Manganese, 7.3 times more Phosphorus, 1.9 times more Potassium, 7.3 times more Selenium, 15.6 times more Sodium and 12.4 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Dry Roasted Cashew Nuts with Salt contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Roasted Cashew Nuts with Salt contains 16.4 times more Energy, 113 times more Fat, 115.9 times more Saturated Fat, 1.4 times more Omega 3, 150.2 times more Omega 6, 4.6 times more Carbohydrate, 3.6 times more Sugars and 6.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Dry Roasted Cashew Nuts with Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6