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

Macros Ratio

	Protein	Fat	Carbs
Cashew Butter	11%	71%	18%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cashew Butter	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	202% 5870kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	509% 494g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	305% 98g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	480% 81.7g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	41% 53.5g	130g per day for Men 19-50 years
Sugars	NA	20.3% 14.7g	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	52.6% 20g	79% 30g	38g per day for Men 19-50 years
Protein	314% 176g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	260% 3.12mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	240% 12mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	194% 2.52mg	100% 1.3mg	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	170% 680μg	140% 560μg	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	0% 0mg	446% 401mg	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	NA	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Butter	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	43% 430mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	2433% 22mg	37.8% 0.34mg	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	629% 50.3mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	614% 2580mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	354% 8.15mg	97% 2.23mg	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	653% 4570mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	161% 5460mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	469% 51.6mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	24.5% 907g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Cashew Butter has 5.7 times more Vitamin B1, 2.3 times more Vitamin B2, 3.5 times more Vitamin B3, 4.4 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.2 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Vitamin A and more Vitamin C than Plain Cashew Butter no Salt.
• 1 kilogram of Cashew Butter have insufficient amounts of Vitamin A and Vitamin C
• Both Plain Cashew Butter no Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cashew Butter has 1.3 times more Calcium, 64.4 times more Copper, 8.2 times more Iron, 19.8 times more Magnesium, 3.7 times more Manganese, 9.3 times more Phosphorus, 3.8 times more Potassium, 16.4 times more Selenium and 18.4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 30.6 times more Water than Plain Cashew Butter no Salt.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cashew Butter has 21 times more Energy, 411.8 times more Fat, 542.4 times more Saturated Fat, 4.1 times more Omega 3, 628.2 times more Omega 6, 5.2 times more Carbohydrate and 5.7 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.5 times more Fiber than Plain Cashew Butter no Salt.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6