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Comparing Nutrients in 1 kilogram Oil Roasted CashewsVS Broccoli

Macros Ratio

Protein Fat Carbs

Oil Roasted Cashews
11%
70%
19%
Broccoli
27%
8%
65%
1 kg ▼

Macro Nutrients

200%5800kcal
Energy
11.7%340kcal
5800 kcalvs340 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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492%478g
Fat
3.8%3.7g
478 gvs3.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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265%84.8g
Saturated Fat
3.56%1.14g
84.8 gvs1.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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42.5%0.68g
Omega 3
39.4%0.63g
0.68 gvs0.63 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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499%84.8g
Omega 6
2.9%0.49g
84.8 gvs0.49 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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230%299g
Carbohydrate
51%66.4g
299 gvs66.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
69%50g
Sugars
23.4%17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
50 gvs17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.1%0.8g
Fructose
9.38%6.8g
≤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]
0.8 gvs6.8 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.8g
Glucose
%4.9g
0.8 gvs4.9 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%48.4g
Sucrose
%1g
48.4 gvs1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
87%33g
Fiber
68.4%26g
33 gvs26 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
301%168g
Protein
50.4%28g
168 gvs28 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
34.4%310μg
RAE, retinol activity equivalents
0 μgvs310 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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303%3.63mg
Vitamin B1
59%0.71mg
Thiamine
3.63 mgvs0.71 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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168%2.18mg
Vitamin B2
90%1.17mg
Riboflavin
2.18 mgvs1.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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109%17.4mg
Vitamin B3
40%6.4mg
Niacin, nicotinic acid, niacinamide
17.4 mgvs6.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
176%8.8mg
Vitamin B5
115%5.73mg
Pantothenic acid
8.8 mgvs5.73 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
248%3.23mg
Vitamin B6
135%1.75mg
Pyridoxine
3.23 mgvs1.75 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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62.5%250μg
Vitamin B9
158%630μg
Folates and Folic Acid
250 μgvs630 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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3.33%3mg
Vitamin C
991%892mg
Ascorbic acid
3 mgvs892 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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61.3%9.2mg
Vitamin E
52%7.8mg
Tocopherols and Tocotrienols
9.2 mgvs7.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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289%347μg
Vitamin K
847%1016μg
Phytomenadione or phylloquinone
347 μgvs1016 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

43%430mg
Calcium
47%470mg
430 mgvs470 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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2270%20.4mg
Copper
54.4%0.49mg
20.4 mgvs0.49 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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756%60.5mg
Iron
91%7.3mg
60.5 mgvs7.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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650%2730mg
Magnesium
50%210mg
2730 mgvs210 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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725%16.7mg
Manganese
91%2.1mg
16.7 mgvs2.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
759%5310mg
Phosphorus
94%660mg
5310 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
186%6320mg
Potassium
93%3160mg
6320 mgvs3160 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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369%203μg
Selenium
45.5%25μg
203 μgvs25 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
8.67%130mg
Sodium
22%330mg
130 mgvs330 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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486%53.5mg
Zinc
37.3%4.1mg
53.5 mgvs4.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.94%34.8g
Water
24%893g
34.8 gvs893 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Oil Roasted Cashews vs Broccoli:
Comparing minerals per 1 kilogram for Oil Roasted Cashews vs Broccoli:
Comparison of macro-nutrients per 1 kilogram:



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