Comparing Nutrients in 500 calories Broccoli Raab VS Cashew Nuts

Weight per 500 calories

• Broccoli Raab: 2273g
• Cashew Nuts: 90g

Raw Cashew Nuts have 25.1 times more energy per unit of mass than Raw Broccoli Raab, which is very high in comparison to other foods. Broccoli Raab having very low energy density.

Discover which food has more nutrients per 500 calories - Broccoli Raab or Cashew Nuts?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Broccoli Raab	Cashew Nuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	41% 39.6g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	22% 7.04g	32g per day for Men 19-50 years
Omega 3	268% 4.3g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	41.4% 7.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 64.8g	21% 27.3g	130g per day for Men 19-50 years
Sugars	12% 8.64g	7.37% 5.34g	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	5.33% 3.86g	0.062% 0.045g	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	% 2.27g	% 0.045g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 5.25g	g per day for Men 19-50 years
Fiber	161% 61.4g	7.85% 3g	38g per day for Men 19-50 years
Protein	129% 72g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	331% 2977μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	226% 2.93mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.8mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	29% 0.38mg	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	472% 1886μg	5.65% 22.6μg	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	510% 459mg	0.5% 0.45mg	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	245% 37mg	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4242% 5091μg	25.7% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cashew Nuts	Recommended Dietary Allowance
Calcium	245% 2455mg	3.35% 33.5mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	221% 2mg	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	608% 48.6mg	75.5% 6.04mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	63% 264mg	420mg per day for Men 19-50 years
Manganese	390% 8.98mg	65% 1.5mg	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	237% 1659mg	76.6% 536mg	700mg per day for Men 19-50 years
Potassium	131% 4455mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	0.72% 11mg	1500mg per day for Men 19-50 years
Zinc	159% 17.5mg	47.5% 5.23mg	11mg per day for Men 19-50 years
Water	57% 2103g	0.13% 4.7g	3700g per day for Men 19-50 years

Broccoli Raab VS Cashew Nuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Broccoli Raab or Cashew Nuts?

Lets compare vitamin content per 500 calories of Broccoli Raab vs Cashew Nuts:

• 500 calories of Broccoli Raab have more Vitamin A, 9.6 times more Vitamin B1, 55.9 times more Vitamin B2, 28.9 times more Vitamin B3, 9.4 times more Vitamin B5, 10.3 times more Vitamin B6, 83.5 times more Vitamin B9, 1015.5 times more Vitamin C, 45.2 times more Vitamin E and 165.1 times more Vitamin K than Cashew Nuts.
• 500 calories of Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin C and Vitamin E
• Both Raw Broccoli Raab as well as Raw Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Broccoli Raab vs Cashew Nuts:

• 500 calories of Broccoli Raab have 73.4 times more Calcium, 8.1 times more Iron, 1.9 times more Magnesium, 6 times more Manganese, 3.1 times more Phosphorus, 7.5 times more Potassium, 1.3 times more Selenium, 69.1 times more Sodium, 3.3 times more Zinc and 447.4 times more Water than Cashew Nuts.
• While 500 kcal of Raw Cashew Nuts contain 2.1 times more Copper than Raw Broccoli Raab.
• 500 calories of Cashew Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Broccoli Raab have 76.6 times more Omega 3, 2.4 times more Carbohydrate, 1.6 times more Sugars, 20.6 times more Fiber and 4.4 times more Protein than Cashew Nuts.
• While 500 kcal of Raw Cashew Nuts contain 3.6 times more Fat, 3.7 times more Saturated Fat and 10.7 times more Omega 6 than Raw Broccoli Raab.
• Both Broccoli Raab and Cashew Nuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Broccoli Raab provide inadequate amounts of Omega 6
• 500 calories of Cashew Nuts provide inadequate amounts of Omega 3 and Fiber