Comparing Nutrients in 1 kilogram Broccoli VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Broccoli	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	11.7% 340kcal	200% 5800kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	492% 478g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	265% 84.8g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	42.5% 0.68g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	499% 84.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	230% 299g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	9.38% 6.8g	1.1% 0.8g	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	% 0.8g	g per day for Men 19-50 years
Sucrose	% 1g	% 48.4g	g per day for Men 19-50 years
Fiber	68.4% 26g	87% 33g	38g per day for Men 19-50 years
Protein	50.4% 28g	301% 168g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Oil Roasted Cashews	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	303% 3.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	168% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	248% 3.23mg	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	158% 630μg	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	991% 892mg	3.33% 3mg	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	52% 7.8mg	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	47% 470mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	2270% 20.4mg	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	91% 7.3mg	756% 60.5mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	650% 2730mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	725% 16.7mg	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	94% 660mg	759% 5310mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	186% 6320mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	369% 203μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	486% 53.5mg	11mg per day for Men 19-50 years
Water	24% 893g	0.94% 34.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Oil Roasted Cashews:

• Raw Broccoli has more Vitamin A, 2.5 times more Vitamin B9, 297.3 times more Vitamin C and 2.9 times more Vitamin K than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 5.1 times more Vitamin B1, 1.9 times more Vitamin B2, 2.7 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.8 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Oil Roasted Cashew Nuts have similar amounts of Vitamin E per 1 kg.
• Both Raw Broccoli as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Oil Roasted Cashews:

• Raw Broccoli has 2.5 times more Sodium and 25.7 times more Water than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 41.7 times more Copper, 8.3 times more Iron, 13 times more Magnesium, 7.9 times more Manganese, 8 times more Phosphorus, 2 times more Potassium, 8.1 times more Selenium and 13 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Oil Roasted Cashew Nuts have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Cashew Nuts contain 17.1 times more Energy, 129.1 times more Fat, 74.4 times more Saturated Fat, 173 times more Omega 6, 4.5 times more Carbohydrate, 2.9 times more Sugars, 1.3 times more Fiber and 6 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Oil Roasted Cashew Nuts have similar amounts of Omega 3 per 1 kg.
• Both Raw Broccoli as well as Oil Roasted Cashew Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.