Comparing Nutrients in 1 pound Oil Roasted Cashews VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Oil Roasted Cashews	Boiled Broccoli	Recommended Dietary Allowance
Energy	91% 2631kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	223% 217g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	120% 38.5g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	226% 38.5g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	25% 32.6g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	8.7% 6.3g	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	0.5% 0.36g	4.63% 3.36g	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	% 0.36g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 22g	% 0.36g	g per day for Men 19-50 years
Fiber	39.4% 15g	39.4% 15g	38g per day for Men 19-50 years
Protein	136% 76.4g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.65mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.2% 7.87mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	69.8% 0.91mg	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	28.3% 113μg	122% 490μg	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	1.5% 1.36mg	327% 294mg	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	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	131% 157μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Boiled Broccoli	Recommended Dietary Allowance
Calcium	19.5% 195mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	1030% 9.27mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	343% 27.4mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	295% 1238mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	329% 7.57mg	38.3% 0.88mg	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	344% 2409mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	84.3% 2867mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	221% 24.3mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	11% 405g	3700g per day for Men 19-50 years

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

• Oil Roasted Cashew Nuts have 5.8 times more Vitamin B1, 1.8 times more Vitamin B2, 3.1 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 4.3 times more Vitamin B9, 216.3 times more Vitamin C, 1.6 times more Vitamin E and 4.1 times more Vitamin K than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Oil Roasted Cashew Nuts have 33.5 times more Copper, 9 times more Iron, 13 times more Magnesium, 8.6 times more Manganese, 7.9 times more Phosphorus, 2.2 times more Potassium, 12.7 times more Selenium and 11.9 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.2 times more Sodium and 25.6 times more Water than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Boiled and Drained Broccoli have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Cashew Nuts have 16.6 times more Energy, 116.5 times more Fat, 107.3 times more Saturated Fat, 166.2 times more Omega 6, 4.2 times more Carbohydrate, 3.6 times more Sugars and 7.1 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Omega 3 and 9.3 times more Fructose than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Boiled and Drained Broccoli have similar amounts of Fiber per 1 lb.
• Both Oil Roasted Cashew Nuts as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.