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Comparing Nutrients in 1 pound Oil Roasted CashewsVS Cooked Chopped Frozen Broccoli

Macros Ratio

Protein Fat Carbs

Oil Roasted Cashews
11%
70%
19%
Cooked Chopped Frozen Broccoli
36%
3%
61%
1 lb ▼

Macro Nutrients

91%2631kcal
Energy
4.38%127kcal
2631 kcalvs127 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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223%217g
Fat
0.56%0.54g
217 gvs0.54 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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120%38.5g
Saturated Fat
0.26%0.082g
38.5 gvs0.082 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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19.3%0.31g
Omega 3
12%0.19g
0.31 gvs0.19 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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226%38.5g
Omega 6
0.35%0.059g
38.5 gvs0.059 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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104%135g
Carbohydrate
18.7%24.3g
135 gvs24.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
31.3%22.7g
Sugars
9.2%6.67g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
22.7 gvs6.67 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.5%0.36g
Fructose
NA
≤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]
0.36 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.36g
Glucose
NA
0.36 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%22g
Sucrose
NA
22 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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39.4%15g
Fiber
36%13.6g
15 gvs13.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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136%76.4g
Protein
25%14g
76.4 gvs14 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
25.7%231μg
RAE, retinol activity equivalents
0 μgvs231 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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137%1.65mg
Vitamin B1
20.8%0.25mg
Thiamine
1.65 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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76%0.99mg
Vitamin B2
28.3%0.37mg
Riboflavin
0.99 mgvs0.37 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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49.2%7.87mg
Vitamin B3
13%2.08mg
Niacin, nicotinic acid, niacinamide
7.87 mgvs2.08 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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80%4mg
Vitamin B5
25%1.24mg
Pantothenic acid
4 mgvs1.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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113%1.47mg
Vitamin B6
45.4%0.59mg
Pyridoxine
1.47 mgvs0.59 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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28.3%113μg
Vitamin B9
63.5%254μg
Folates and Folic Acid
113 μgvs254 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.5%1.36mg
Vitamin C
202%182mg
Ascorbic acid
1.36 mgvs182 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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28%4.17mg
Vitamin E
40%6mg
Tocopherols and Tocotrienols
4.17 mgvs6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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131%157μg
Vitamin K
333%400μg
Phytomenadione or phylloquinone
157 μgvs400 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

19.5%195mg
Calcium
15%150mg
195 mgvs150 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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1030%9.27mg
Copper
17%0.15mg
9.27 mgvs0.15 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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343%27.4mg
Iron
34.6%2.77mg
27.4 mgvs2.77 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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295%1238mg
Magnesium
14%59mg
1238 mgvs59 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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329%7.57mg
Manganese
44%1mg
7.57 mgvs1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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344%2409mg
Phosphorus
31.8%222mg
2409 mgvs222 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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84.3%2867mg
Potassium
19%644mg
2867 mgvs644 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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167%92μg
Selenium
5.77%3.18μg
92 μgvs3.18 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.93%59mg
Sodium
3.33%50mg
59 mgvs50 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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221%24.3mg
Zinc
11.5%1.27mg
24.3 mgvs1.27 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.43%15.8g
Water
11%411g
15.8 gvs411 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Oil Roasted Cashews vs Cooked Chopped Frozen Broccoli:
Comparing minerals per 1 pound for Oil Roasted Cashews vs Cooked Chopped Frozen Broccoli:
Comparison of macro-nutrients per 1 pound:



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