Comparing Nutrients in 1 pound Broccoli VS Plain Cashew Butter with Salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Plain Cashew Butter with Salt	7%	74%	19%

Macro Nutrients

	Broccoli	Plain Cashew Butter with Salt	Recommended Dietary Allowance
Energy	5.3% 154kcal	95% 2762kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	248% 241g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	150% 48g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	352% 60g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	106% 137g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	57% 41.2g	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	4.25% 3.1g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	23% 12.8g	98% 55g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Plain Cashew Butter with Salt	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	55.5% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	31.4% 5.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	71% 0.92mg	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	71.4% 286μg	62.4% 249μg	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	450% 405mg	0% 0mg	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	23.6% 3.54mg	154% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	115% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Plain Cashew Butter with Salt	Recommended Dietary Allowance
Calcium	21.3% 213mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	886% 7.97mg	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	41.4% 3.3mg	278% 22.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	222% 934mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	NA	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	42.8% 299mg	251% 1760mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	59.6% 2028mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	76.7% 42μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	89.2% 1338mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	183% 20mg	11mg per day for Men 19-50 years
Water	11% 405g	0.29% 10.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Plain Cashew Butter with Salt:

• Raw Broccoli has more Vitamin A, more Vitamin C and 3.4 times more Vitamin K than Plain Cashew Butter with Salt.
• While Plain Cashew Butter with Salt contains 2.2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B3 and 6.5 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Plain Cashew Butter with Salt have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Raw Broccoli as well as Plain Cashew Butter with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Plain Cashew Butter with Salt:

• Raw Broccoli has 38.2 times more Water than Plain Cashew Butter with Salt.
• While Plain Cashew Butter with Salt contains 1.3 times more Calcium, 35.9 times more Copper, 6.7 times more Iron, 9.8 times more Magnesium, 5.9 times more Phosphorus, 1.4 times more Potassium, 3.7 times more Selenium, 8.9 times more Sodium and 10.8 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

• Plain Cashew Butter with Salt contains 17.9 times more Energy, 143.3 times more Fat, 93 times more Saturated Fat, 2.5 times more Omega 3, 269.4 times more Omega 6, 4.6 times more Carbohydrate, 5.3 times more Sugars and 4.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Plain Cashew Butter with Salt have similar amounts of Fiber per 1 lb.
• Both Raw Broccoli as well as Plain Cashew Butter with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.