Comparing Nutrients in 1 pound Cashew Butter VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Cashew Butter	11%	71%	18%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cashew Butter	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	92% 2663kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	231% 224g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	138% 44.3g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	48.5% 0.78g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	218% 37g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	36% 13.6g	38g per day for Men 19-50 years
Protein	142% 79.7g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.2% 0.85mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.25mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.44mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88% 1.14mg	61% 0.79mg	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	77% 308μg	107% 426μg	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	0% 0mg	344% 310mg	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	NA	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Butter	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	19.5% 195mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	1104% 9.93mg	18% 0.16mg	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	285% 23mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	279% 1170mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	50.5% 1.16mg	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	296% 2073mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	73% 2477mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	95% 52μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	213% 23.4mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.36% 13.4g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Butter VS Frozen Broccoli Spears per 1 lb

Compare the macro and micronutrient content in 1 lb of Cashew Butter versus 1 lb of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cashew Butter vs Frozen Broccoli Spears:

• 1 pound of Cashew Butter has 4.3 times more Vitamin B1, 1.6 times more Vitamin B2, 3.5 times more Vitamin B3, 5 times more Vitamin B5 and 1.4 times more Vitamin B6 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains more Vitamin A, 1.4 times more Vitamin B9 and more Vitamin C than Plain Cashew Butter no Salt.
• 1 pound of Cashew Butter have insufficient amounts of Vitamin A and Vitamin C
• Both Plain Cashew Butter no Salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cashew Butter vs Frozen Broccoli Spears:

• 1 pound of Cashew Butter has 60.8 times more Copper, 7 times more Iron, 16.1 times more Magnesium, 3.2 times more Manganese, 7.7 times more Phosphorus, 2.2 times more Potassium, 6.1 times more Selenium and 15.2 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 30.6 times more Water than Plain Cashew Butter no Salt.
• Both Cashew Butter and Frozen Broccoli Spears contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cashew Butter has 20.2 times more Energy, 145.3 times more Fat, 187.8 times more Saturated Fat, 1.4 times more Omega 3, 220.7 times more Omega 6, 5.2 times more Carbohydrate and 5.7 times more Protein than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.5 times more Fiber than Plain Cashew Butter no Salt.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6