Comparing Nutrients in 1 pound Broccoli VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Broccoli	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	5.3% 154kcal	91% 2631kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	223% 217g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	120% 38.5g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	226% 38.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	104% 135g	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	0.5% 0.36g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 22g	g per day for Men 19-50 years
Fiber	31% 11.8g	39.4% 15g	38g per day for Men 19-50 years
Protein	23% 12.8g	136% 76.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Oil Roasted Cashews	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	137% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	49.2% 7.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	113% 1.47mg	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	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	450% 405mg	1.5% 1.36mg	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	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	21.3% 213mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	1030% 9.27mg	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	343% 27.4mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	295% 1238mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	329% 7.57mg	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	344% 2409mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	84.3% 2867mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	221% 24.3mg	11mg per day for Men 19-50 years
Water	11% 405g	0.43% 15.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Oil Roasted Cashews:

• Raw Broccoli has more Vitamin A, 2.5 times more Vitamin B9, 297.3 times more Vitamin C and 2.9 times more Vitamin K than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 5.1 times more Vitamin B1, 1.9 times more Vitamin B2, 2.7 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.8 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Oil Roasted Cashew Nuts have similar amounts of Vitamin E per 1 lb.
• Both Raw Broccoli as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Oil Roasted Cashews:

• Raw Broccoli has 2.5 times more Sodium and 25.7 times more Water than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 41.7 times more Copper, 8.3 times more Iron, 13 times more Magnesium, 7.9 times more Manganese, 8 times more Phosphorus, 2 times more Potassium, 8.1 times more Selenium and 13 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Oil Roasted Cashew Nuts have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Cashew Nuts contain 17.1 times more Energy, 129.1 times more Fat, 74.4 times more Saturated Fat, 173 times more Omega 6, 4.5 times more Carbohydrate, 2.9 times more Sugars, 1.3 times more Fiber and 6 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Oil Roasted Cashew Nuts have similar amounts of Omega 3 per 1 lb.
• Both Raw Broccoli as well as Oil Roasted Cashew Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.