Comparing Nutrients in 300 calories Oil Roasted Cashews VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Oil Roasted Cashews: 51.7g
• Cooked Chopped Frozen Broccoli: 1071g

Oil Roasted Cashews have 20.7 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has very high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Oil Roasted Cashews or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	25.5% 24.7g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	25.8% 4.4g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	44% 57.3g	130g per day for Men 19-50 years
Sugars	3.57% 2.6g	21.7% 15.8g	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	0.057% 0.041g	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	% 0.041g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	4.5% 1.7g	84.6% 32g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.67% 0.11mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.9mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	107% 1.4mg	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	3.23% 13μg	150% 600μg	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	0.17% 0.16mg	477% 430mg	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	3.17% 0.48mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.22% 22.2mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	40.5% 0.36mg	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	39% 3.13mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	33.6% 141mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	104% 2.4mg	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	39.2% 275mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	9.6% 327mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.72mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.049% 1.8g	26.3% 972g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oil Roasted Cashews vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains more Vitamin A, 3.1 times more Vitamin B1, 7.7 times more Vitamin B2, 5.5 times more Vitamin B3, 6.4 times more Vitamin B5, 8.3 times more Vitamin B6, 46.4 times more Vitamin B9, 2768.8 times more Vitamin C, 29.7 times more Vitamin E and 52.6 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 300 kcal.

Comparing minerals per 300 calories for Oil Roasted Cashews vs Cooked Chopped Frozen Broccoli:

• Oil Roasted Cashew Nuts have 2.9 times more Copper and 1.4 times more Selenium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 15.9 times more Calcium, 2.1 times more Iron, 2.8 times more Manganese, 1.9 times more Phosphorus, 4.7 times more Potassium, 17.5 times more Sodium and 540 times more Water than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Boiled Chopped Frozen Broccoli have similar amounts of Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Cashew Nuts have 19.2 times more Fat, 22.7 times more Saturated Fat and 31.5 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 12.8 times more Omega 3, 3.7 times more Carbohydrate, 6.1 times more Sugars, 18.8 times more Fiber and 3.8 times more Protein than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 300 kcal.
• Both Oil Roasted Cashew Nuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.