Comparing Nutrients in 1 kilogram Boiled Broccoli VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Boiled Broccoli	Cashew Nuts	Recommended Dietary Allowance
Energy	12% 350kcal	191% 5530kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	452% 439g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	243% 78g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	458% 78g	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	232% 302g	130g per day for Men 19-50 years
Sugars	19% 14g	81.5% 59g	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	0.69% 0.5g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 58g	g per day for Men 19-50 years
Fiber	87% 33g	87% 33g	38g per day for Men 19-50 years
Protein	42.5% 24g	325% 182g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cashew Nuts	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	353% 4.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	66.4% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	173% 8.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	321% 4.17mg	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	62.5% 250μg	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	5.56% 5mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	284% 341μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cashew Nuts	Recommended Dietary Allowance
Calcium	40% 400mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	2439% 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	835% 66.8mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	695% 2920mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	720% 16.6mg	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	847% 5930mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	194% 6600mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	362% 199μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	525% 57.8mg	11mg per day for Men 19-50 years
Water	24% 893g	1.4% 52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Cashew Nuts:

• Boiled and Drained Broccoli has more Vitamin A, 2.1 times more Vitamin B2, 4.3 times more Vitamin B9, 129.8 times more Vitamin C, 1.6 times more Vitamin E and 4.1 times more Vitamin K than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 6.7 times more Vitamin B1, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.1 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Cashew Nuts:

• Boiled and Drained Broccoli has 3.4 times more Sodium and 17.2 times more Water than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 36 times more Copper, 10 times more Iron, 13.9 times more Magnesium, 8.5 times more Manganese, 8.9 times more Phosphorus, 2.3 times more Potassium, 12.4 times more Selenium and 12.8 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Cashew Nuts have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 1.9 times more Omega 3 and 14.8 times more Fructose than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 15.8 times more Energy, 107 times more Fat, 98.5 times more Saturated Fat, 152.6 times more Omega 6, 4.2 times more Carbohydrate, 4.3 times more Sugars and 7.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Cashew Nuts have similar amounts of Fiber per 1 kg.
• Both Boiled and Drained Broccoli as well as Raw Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.