Comparing Nutrients in 1 pound Oil Roasted Cashews VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Oil Roasted Cashews	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	91% 2631kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	223% 217g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	120% 38.5g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	226% 38.5g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	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	0.5% 0.36g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 22g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	36% 13.6g	38g per day for Men 19-50 years
Protein	136% 76.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.65mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.2% 7.87mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	45.4% 0.59mg	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	63.5% 254μg	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	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	131% 157μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	19.5% 195mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	1030% 9.27mg	17% 0.15mg	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	343% 27.4mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	295% 1238mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	329% 7.57mg	44% 1mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	84.3% 2867mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	221% 24.3mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	11% 411g	3700g per day for Men 19-50 years

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

• Oil Roasted Cashew Nuts have 6.6 times more Vitamin B1, 2.7 times more Vitamin B2, 3.8 times more Vitamin B3, 3.2 times more Vitamin B5 and 2.5 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 2.2 times more Vitamin B9, 133.7 times more Vitamin C, 1.4 times more Vitamin E and 2.5 times more Vitamin K than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Oil Roasted Cashew Nuts have 1.3 times more Calcium, 60.1 times more Copper, 9.9 times more Iron, 21 times more Magnesium, 7.5 times more Manganese, 10.8 times more Phosphorus, 4.5 times more Potassium, 29 times more Selenium and 19.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 26.1 times more Water than Oil Roasted Cashew Nuts.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Cashew Nuts have 20.7 times more Energy, 398.1 times more Fat, 471 times more Saturated Fat, 1.6 times more Omega 3, 652.2 times more Omega 6, 5.6 times more Carbohydrate, 3.4 times more Sugars and 5.4 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Oil Roasted Cashew Nuts and Boiled Chopped Frozen Broccoli have similar amounts of Fiber per 1 lb.
• Both Oil Roasted Cashew Nuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.