Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Frozen Broccoli Spears	Cashew Nuts	Recommended Dietary Allowance
Energy	10% 290kcal	191% 5530kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	452% 439g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	243% 78g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	458% 78g	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	232% 302g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	NA	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	NA	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 58g	g per day for Men 19-50 years
Fiber	79% 30g	87% 33g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	325% 182g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	353% 4.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	66.4% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	173% 8.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	284% 341μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cashew Nuts	Recommended Dietary Allowance
Calcium	41% 410mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	2439% 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	90% 7.2mg	835% 66.8mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	695% 2920mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	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	84.3% 590mg	847% 5930mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	194% 6600mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	362% 199μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	525% 57.8mg	11mg per day for Men 19-50 years
Water	24.5% 906g	1.4% 52g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cashew Nuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Cashew Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, 2 times more Vitamin B2, 3.8 times more Vitamin B9, 136.6 times more Vitamin C, 1.5 times more Vitamin E and 3 times more Vitamin K than Cashew Nuts.
• While 1 kg of Raw Cashew Nuts contains 5.9 times more Vitamin B1, 2.3 times more Vitamin B3, 3.6 times more Vitamin B5 and 2.4 times more Vitamin B6 than Frozen Broccoli Spears.
• 1 kilogram of Cashew Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Raw Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Cashew Nuts:

• 1 kilogram of Frozen Broccoli Spears has 17.4 times more Water than Cashew Nuts.
• While 1 kg of Raw Cashew Nuts contains 61 times more Copper, 9.3 times more Iron, 18.3 times more Magnesium, 6.5 times more Manganese, 10.1 times more Phosphorus, 2.6 times more Potassium, 10.5 times more Selenium and 17 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cashew Nuts contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 2 times more Omega 3 than Cashew Nuts.
• While 1 kg of Raw Cashew Nuts contains 19.1 times more Energy, 129 times more Fat, 149.7 times more Saturated Fat, 210.3 times more Omega 6, 5.6 times more Carbohydrate, 4 times more Sugars and 6 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cashew Nuts offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6