Comparing Nutrients in 1 kilogram Cashew Nuts VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Broccoli	27%	8%	65%

Macro Nutrients

	Cashew Nuts	Broccoli	Recommended Dietary Allowance
Energy	191% 5530kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	452% 439g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	243% 78g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	458% 78g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	51% 66.4g	130g per day for Men 19-50 years
Sugars	81.5% 59g	23.4% 17g	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	0.69% 0.5g	9.38% 6.8g	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	% 0.5g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 58g	% 1g	g per day for Men 19-50 years
Fiber	87% 33g	68.4% 26g	38g per day for Men 19-50 years
Protein	325% 182g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	353% 4.23mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.64mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	321% 4.17mg	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	158% 630μg	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	5.56% 5mg	991% 892mg	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	60% 9mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	284% 341μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Broccoli	Recommended Dietary Allowance
Calcium	37% 370mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	2439% 22mg	54.4% 0.49mg	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	835% 66.8mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	695% 2920mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	720% 16.6mg	91% 2.1mg	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	847% 5930mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	194% 6600mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	362% 199μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	525% 57.8mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	1.4% 52g	24% 893g	3700g per day for Men 19-50 years

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

• Raw Cashew Nuts have 6 times more Vitamin B1, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.4 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 2 times more Vitamin B2, 2.5 times more Vitamin B9, 178.4 times more Vitamin C and 3 times more Vitamin K than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Raw Broccoli have similar amounts of Vitamin E per 1 kg.
• Both Raw Cashew Nuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cashew Nuts vs Broccoli:

• Raw Cashew Nuts have 44.8 times more Copper, 9.2 times more Iron, 13.9 times more Magnesium, 7.9 times more Manganese, 9 times more Phosphorus, 2.1 times more Potassium, 8 times more Selenium and 14.1 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Calcium, 2.8 times more Sodium and 17.2 times more Water than Raw Cashew Nuts.

Comparison of macro-nutrients per 1 kilogram:

• Raw Cashew Nuts have 16.3 times more Energy, 118.5 times more Fat, 68.3 times more Saturated Fat, 158.8 times more Omega 6, 4.5 times more Carbohydrate, 3.5 times more Sugars, 1.3 times more Fiber and 6.5 times more Protein than Raw Broccoli.
• Both Raw Cashew Nuts and Raw Broccoli have similar amounts of Omega 3 per 1 kg.
• Both Raw Cashew Nuts as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.