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Comparing Nutrients in 500 calories Oil Roasted CashewsVS Broccoli

Weight per 500 calories

Oil Roasted Cashews
86.2g
Broccoli
1471g

Oil Roasted Cashews have 17.1 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Oil Roasted Cashews or Broccoli?

Macros Ratio

Protein Fat Carbs

Oil Roasted Cashews
11%
70%
19%
Broccoli
27%
8%
65%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
42.5%41g
Fat
5.6%5.44g
41 gvs5.44 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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23%7.3g
Saturated Fat
5.24%1.68g
7.3 gvs1.68 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.66%0.059g
Omega 3
58%0.93g
0.059 gvs0.93 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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43%7.3g
Omega 6
4.24%0.72g
7.3 gvs0.72 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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20%25.8g
Carbohydrate
75%98g
25.8 gvs98 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
5.96%4.3g
Sugars
34.5%25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.3 gvs25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.095%0.069g
Fructose
13.8%10g
≤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]
0.069 gvs10 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.069g
Glucose
%7.2g
0.069 gvs7.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%4.17g
Sucrose
%1.47g
4.17 gvs1.47 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
7.5%2.84g
Fiber
101%38.2g
2.84 gvs38.2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
26%14.5g
Protein
74%41.5g
14.5 gvs41.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
50.7%456μg
RAE, retinol activity equivalents
0 μgvs456 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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26%0.31mg
Vitamin B1
87%1.04mg
Thiamine
0.31 mgvs1.04 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14.5%0.19mg
Vitamin B2
132%1.72mg
Riboflavin
0.19 mgvs1.72 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
9.35%1.5mg
Vitamin B3
58.7%9.4mg
Niacin, nicotinic acid, niacinamide
1.5 mgvs9.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
15%0.76mg
Vitamin B5
169%8.43mg
Pantothenic acid
0.76 mgvs8.43 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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21.4%0.28mg
Vitamin B6
198%2.57mg
Pyridoxine
0.28 mgvs2.57 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 .

Find Nuts and Seeds rich in Vitamin B7
5.4%21.6μg
Vitamin B9
232%926μg
Folates and Folic Acid
21.6 μgvs926 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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0.29%0.26mg
Vitamin C
1458%1312mg
Ascorbic acid
0.26 mgvs1312 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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5.3%0.79mg
Vitamin E
76.5%11.5mg
Tocopherols and Tocotrienols
0.79 mgvs11.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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25%30μg
Vitamin K
1245%1494μg
Phytomenadione or phylloquinone
30 μgvs1494 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.7%37mg
Calcium
69%691mg
37 mgvs691 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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196%1.76mg
Copper
80%0.72mg
1.76 mgvs0.72 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
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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65%5.2mg
Iron
134%10.7mg
5.2 mgvs10.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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56%235mg
Magnesium
73.5%309mg
235 mgvs309 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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62.5%1.44mg
Manganese
134%3.1mg
1.44 mgvs3.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
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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65.4%458mg
Phosphorus
139%971mg
458 mgvs971 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
16%545mg
Potassium
137%4647mg
545 mgvs4647 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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32%17.5μg
Selenium
67%36.8μg
17.5 μgvs36.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.75%11.2mg
Sodium
32.4%485mg
11.2 mgvs485 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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42%4.6mg
Zinc
55%6.03mg
4.6 mgvs6.03 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.081%3g
Water
35.5%1313g
3 gvs1313 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Oil Roasted Cashews vs Broccoli:
Comparing minerals per 500 calories for Oil Roasted Cashews vs Broccoli:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: