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

Weight per 300 calories

• Oil Roasted Cashews: 51.7g
• Frozen Chopped Broccoli: 1154g

Oil Roasted Cashews have 22.3 times more energy per 100g than Frozen Chopped Broccoli. It has very high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 300 calories - Oil Roasted Cashews or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Oil Roasted Cashews	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	25.5% 24.7g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	25.8% 4.4g	2.1% 0.36g	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	42.4% 55g	130g per day for Men 19-50 years
Sugars	3.57% 2.6g	21.5% 15.6g	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	13.2% 9.58g	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	% 8.65g	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	91% 34.6g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.67% 0.11mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.9mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	115% 1.5mg	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	193% 773μg	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	723% 651mg	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	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	2.22% 22.2mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	48.7% 0.44mg	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	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	33.6% 141mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	147% 3.4mg	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	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	9.6% 327mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.72mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.049% 1.8g	28.5% 1055g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 3.3 times more Vitamin B1, 9.8 times more Vitamin B2, 6 times more Vitamin B3, 7.1 times more Vitamin B5, 9 times more Vitamin B6, 59.8 times more Vitamin B9, 4193.8 times more Vitamin C, 29.6 times more Vitamin E and 52.1 times more Vitamin K than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Oil Roasted Cashew Nuts have 2.4 times more Copper than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 29.1 times more Calcium, 3 times more Iron, 1.5 times more Magnesium, 3.9 times more Manganese, 2.1 times more Phosphorus, 7.5 times more Potassium, 3.1 times more Selenium, 41.2 times more Sodium, 2 times more Zinc and 586.3 times more Water than Oil Roasted Cashew Nuts.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Cashew Nuts have 7.4 times more Fat, 8.6 times more Saturated Fat and 12.3 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 34.4 times more Omega 3, 3.6 times more Carbohydrate, 6 times more Sugars, 231.4 times more Fructose, 20.3 times more Fiber and 3.7 times more Protein than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 300 kcal.
• Both Oil Roasted Cashew Nuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.