Comparing Nutrients in 1 pound Roasted Cashews VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Broccoli	27%	8%	65%

Macro Nutrients

	Roasted Cashews	Broccoli	Recommended Dietary Allowance
Energy	89.8% 2604kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	217% 210g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	130% 41.5g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	204% 34.7g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	23% 30g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	10.6% 7.7g	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	NA	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	36% 13.6g	31% 11.8g	38g per day for Men 19-50 years
Protein	124% 69.4g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.53mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.3% 1.16mg	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	78.2% 313μg	71.4% 286μg	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	450% 405mg	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	28% 4.17mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	131% 157μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Broccoli	Recommended Dietary Allowance
Calcium	20.4% 204mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	1119% 10mg	24.7% 0.22mg	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	340% 27.2mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	281% 1179mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	163% 3.75mg	41.4% 0.95mg	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	318% 2223mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	75.4% 2563mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	231% 25.4mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.21% 7.7g	11% 405g	3700g per day for Men 19-50 years

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

• Dry Roasted Cashew Nuts have 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.
• While Raw Broccoli contains more Vitamin A, more Vitamin C and 2.9 times more Vitamin K than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Raw Broccoli have similar amounts of Vitamin B9 and Vitamin E per 1 lb.
• Both Dry Roasted Cashew Nuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Cashews vs Broccoli:

• Dry Roasted Cashew Nuts have 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 and 13.7 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Sodium and 52.5 times more Water than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Raw Broccoli have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Cashew Nuts have 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 Dry Roasted Cashew Nuts and Raw Broccoli have similar amounts of Fiber per 1 lb.
• Both Dry Roasted Cashew Nuts as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.