Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Roasted Cashews	Recommended Dietary Allowance
Energy	9.66% 280kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	478% 464g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	286% 92g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	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	41% 53.5g	251% 327g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	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	273% 153g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Roasted Cashews	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	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	244% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	140% 560μg	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	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	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Roasted Cashews	Recommended Dietary Allowance
Calcium	33% 330mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	2467% 22mg	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	750% 60mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	619% 2600mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	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	70% 490mg	700% 4900mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	166% 5650mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	509% 56mg	11mg per day for Men 19-50 years
Water	24.5% 907g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Roasted Cashews per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Roasted Cashews:

• 1 kilogram of Cooked Chopped Frozen Broccoli has more Vitamin A, more Vitamin C, 1.4 times more Vitamin E and 2.5 times more Vitamin K than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 3.6 times more Vitamin B1, 2.5 times more Vitamin B2, 3.1 times more Vitamin B3, 4.5 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Roasted Cashews provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Roasted Cashews have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Roasted Cashews:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 53.4 times more Water than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 1.4 times more Calcium, 65.3 times more Copper, 9.8 times more Iron, 20 times more Magnesium, 3.7 times more Manganese, 10 times more Phosphorus, 4 times more Potassium, 16.7 times more Selenium and 20 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 Dry Roasted Cashew Nuts contains 20.5 times more Energy, 386.3 times more Fat, 508.7 times more Saturated Fat, 3.8 times more Omega 3, 589.2 times more Omega 6, 6.1 times more Carbohydrate, 3.4 times more Sugars and 4.9 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Roasted Cashews offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6