Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Plain Cashew Butter with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Plain Cashew Butter with Salt	7%	74%	19%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Plain Cashew Butter with Salt	Recommended Dietary Allowance
Energy	9.66% 280kcal	210% 6090kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	547% 530g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	331% 106g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	99% 1.6g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	776% 132g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	233% 303g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	125% 91g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	79% 30g	38g per day for Men 19-50 years
Protein	55.4% 31g	216% 121g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Plain Cashew Butter with Salt	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	69.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	156% 2.03mg	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	140% 560μg	138% 550μg	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	446% 401mg	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	88% 13mg	339% 50.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	253% 303μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Plain Cashew Butter with Salt	Recommended Dietary Allowance
Calcium	33% 330mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	1953% 17.6mg	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	76.3% 6.1mg	614% 49mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	490% 2060mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	NA	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	70% 490mg	554% 3880mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	131% 4470mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	169% 93μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	197% 2950mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	403% 44.3mg	11mg per day for Men 19-50 years
Water	24.5% 907g	0.63% 23.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Plain Cashew Butter with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Plain Cashew Butter with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Plain Cashew Butter with Salt:

• 1 kilogram of Cooked Chopped Frozen Broccoli has more Vitamin A, more Vitamin C and 2.9 times more Vitamin K than Plain Cashew Butter with Salt.
• While 1 kg of Plain Cashew Butter with Salt contains 2.9 times more Vitamin B1, 2 times more Vitamin B2, 2.4 times more Vitamin B3, 1.6 times more Vitamin B6 and 3.8 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Plain Cashew Butter with Salt provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Plain Cashew Butter with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Plain Cashew Butter with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Plain Cashew Butter with Salt:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 38.8 times more Water than Plain Cashew Butter with Salt.
• While 1 kg of Plain Cashew Butter with Salt contains 1.8 times more Calcium, 51.7 times more Copper, 8 times more Iron, 15.8 times more Magnesium, 7.9 times more Phosphorus, 3.1 times more Potassium, 13.3 times more Selenium, 26.8 times more Sodium and 15.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Plain Cashew Butter with Salt contains 21.8 times more Energy, 441.9 times more Fat, 589.2 times more Saturated Fat, 3.8 times more Omega 3, 1015.4 times more Omega 6, 5.7 times more Carbohydrate, 6.2 times more Sugars and 3.9 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Plain Cashew Butter with Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6