Comparing Nutrients in 1 pound Broccoli VS Cashew Nuts

Macros Ratio

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

Macro Nutrients

	Broccoli	Cashew Nuts	Recommended Dietary Allowance
Energy	5.3% 154kcal	86.5% 2508kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	205% 199g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	110% 35.3g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	23% 30g	105% 137g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	4.25% 3.1g	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	% 0.45g	% 26.4g	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	148% 82.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cashew Nuts	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	160% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	78.4% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	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	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	23.6% 3.54mg	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cashew Nuts	Recommended Dietary Allowance
Calcium	21.3% 213mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	1106% 9.96mg	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	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	41.4% 0.95mg	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	42.8% 299mg	384% 2690mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	88% 2994mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	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 Broccoli vs Cashew Nuts:

• Raw Broccoli has 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.
• While Raw Cashew Nuts contain 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.
• Both Raw Broccoli and Raw Cashew Nuts have similar amounts of Vitamin E per 1 lb.
• Both Raw 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 Broccoli vs Cashew Nuts:

• Raw Broccoli has 1.3 times more Calcium, 2.8 times more Sodium and 17.2 times more Water than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 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.

Comparison of macro-nutrients per 1 pound:

• Raw Cashew Nuts contain 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 Broccoli and Raw Cashew Nuts have similar amounts of Omega 3 per 1 lb.
• Both Raw Broccoli as well as Raw Cashew Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.