Comparing Nutrients in 1 kilogram Oil Roasted Cashews VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Oil Roasted Cashews	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	200% 5800kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	492% 478g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	265% 84.8g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	499% 84.8g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	230% 299g	41% 53.5g	130g per day for Men 19-50 years
Sugars	69% 50g	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	1.1% 0.8g	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	% 0.8g	NA	g per day for Men 19-50 years
Sucrose	% 48.4g	NA	g per day for Men 19-50 years
Fiber	87% 33g	79% 30g	38g per day for Men 19-50 years
Protein	301% 168g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	303% 3.63mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.18mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	248% 3.23mg	135% 1.75mg	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	62.5% 250μg	235% 940μg	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	3.33% 3mg	759% 683mg	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	61.3% 9.2mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	289% 347μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	43% 430mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	2270% 20.4mg	40% 0.36mg	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	756% 60.5mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	650% 2730mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	725% 16.7mg	111% 2.56mg	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	759% 5310mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	186% 6320mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	369% 203μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	486% 53.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.94% 34.8g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Cashews VS Frozen Broccoli Spears per 1 kg

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

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

• 1 kilogram of Oil Roasted Cashews has 5 times more Vitamin B1, 1.9 times more Vitamin B2, 3.8 times more Vitamin B3, 3.6 times more Vitamin B5 and 1.8 times more Vitamin B6 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains more Vitamin A, 3.8 times more Vitamin B9, 227.7 times more Vitamin C, 1.5 times more Vitamin E and 2.9 times more Vitamin K than Oil Roasted Cashew Nuts.
• 1 kilogram of Oil Roasted Cashews have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Cashew Nuts as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Oil Roasted Cashews has 56.8 times more Copper, 8.4 times more Iron, 17.1 times more Magnesium, 6.5 times more Manganese, 9 times more Phosphorus, 2.5 times more Potassium, 10.7 times more Selenium and 15.7 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 26 times more Water than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashews and Frozen Broccoli Spears contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Cashews has 20 times more Energy, 140.5 times more Fat, 163 times more Saturated Fat, 229.1 times more Omega 6, 5.6 times more Carbohydrate, 3.4 times more Sugars and 5.5 times more Protein than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 1.8 times more Omega 3 than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashews and Frozen Broccoli Spears offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6