Comparing Nutrients in 1 pound Broccoli VS Dry Roasted Cashew Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Dry Roasted Cashew Nuts with Salt	10%	68%	22%

Macro Nutrients

	Broccoli	Dry Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Energy	5.3% 154kcal	89.8% 2604kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	217% 210g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	130% 41.5g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	204% 34.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	114% 148g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	31.3% 22.7g	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	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	124% 69.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Dry Roasted Cashew Nuts 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	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	111% 5.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	89.3% 1.16mg	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	78.2% 313μg	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	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	131% 157μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Dry Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Calcium	21.3% 213mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	1119% 10mg	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	340% 27.2mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	281% 1179mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	163% 3.75mg	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	318% 2223mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	75.4% 2563mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	194% 2903mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	231% 25.4mg	11mg per day for Men 19-50 years
Water	11% 405g	0.21% 7.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Dry Roasted Cashew Nuts with Salt:

• Raw Broccoli has more Vitamin A, more Vitamin C and 2.9 times more Vitamin K than Dry Roasted Cashew Nuts with Salt.
• While Dry Roasted Cashew Nuts with Salt contain 2.8 times more Vitamin B1, 1.7 times more Vitamin B2, 2.2 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Dry Roasted Cashew Nuts with Salt have similar amounts of Vitamin B9 and Vitamin E per 1 lb.
• Both Raw Broccoli as well as Dry Roasted Cashew Nuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Dry Roasted Cashew Nuts with Salt:

• Raw Broccoli has 52.5 times more Water than Dry Roasted Cashew Nuts with Salt.
• While Dry Roasted Cashew Nuts with Salt contain 45.3 times more Copper, 8.2 times more Iron, 12.4 times more Magnesium, 3.9 times more Manganese, 7.4 times more Phosphorus, 1.8 times more Potassium, 4.7 times more Selenium, 19.4 times more Sodium and 13.7 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Dry Roasted Cashew Nuts with Salt have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Cashew Nuts with Salt contain 16.9 times more Energy, 125.3 times more Fat, 80.3 times more Saturated Fat, 2.6 times more Omega 3, 156.3 times more Omega 6, 4.9 times more Carbohydrate, 2.9 times more Sugars and 5.4 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Dry Roasted Cashew Nuts with Salt have similar amounts of Fiber per 1 lb.
• Both Raw Broccoli as well as Dry Roasted Cashew Nuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.