Comparing Nutrients in 1 pound Boiled Broccoli VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Boiled Broccoli	Cashew Nuts	Recommended Dietary Allowance
Energy	5.47% 159kcal	86.5% 2508kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	205% 199g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	110% 35.3g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	208% 35.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	105% 137g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	37% 27g	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	4.63% 3.36g	0.31% 0.23g	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	% 2.22g	% 0.23g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 26.4g	g per day for Men 19-50 years
Fiber	39.4% 15g	39.4% 15g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	148% 82.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	160% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	78.4% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	145% 1.9mg	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	122% 490μg	28.3% 113μg	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	327% 294mg	2.5% 2.27mg	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	44% 6.58mg	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cashew Nuts	Recommended Dietary Allowance
Calcium	18% 181mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	1106% 9.96mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	315% 1324mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	326% 7.5mg	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	43.4% 304mg	384% 2690mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	88% 2994mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	238% 26.2mg	11mg per day for Men 19-50 years
Water	11% 405g	0.64% 23.6g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has more Vitamin A, 2.1 times more Vitamin B2, 4.3 times more Vitamin B9, 129.8 times more Vitamin C, 1.6 times more Vitamin E and 4.1 times more Vitamin K than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 6.7 times more Vitamin B1, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.1 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Cashew Nuts:

• Boiled and Drained Broccoli has 3.4 times more Sodium and 17.2 times more Water than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 36 times more Copper, 10 times more Iron, 13.9 times more Magnesium, 8.5 times more Manganese, 8.9 times more Phosphorus, 2.3 times more Potassium, 12.4 times more Selenium and 12.8 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Cashew Nuts have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 1.9 times more Omega 3 and 14.8 times more Fructose than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 15.8 times more Energy, 107 times more Fat, 98.5 times more Saturated Fat, 152.6 times more Omega 6, 4.2 times more Carbohydrate, 4.3 times more Sugars and 7.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Cashew Nuts have similar amounts of Fiber per 1 lb.
• Both Boiled and Drained Broccoli as well as Raw Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.