Comparing Nutrients in 500 calories Cashew Nuts VS Frozen Broccoli Spears

Weight per 500 calories

• Cashew Nuts: 90g
• Frozen Broccoli Spears: 1724g

Cashew Nuts have 19.1 times more energy per 100g than Frozen Broccoli Spears. It has very high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cashew Nuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.6g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	22% 7.04g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	41.4% 7.04g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.3g	71% 92g	130g per day for Men 19-50 years
Sugars	7.37% 5.34g	35% 25.3g	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	0.062% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 5.25g	NA	g per day for Men 19-50 years
Fiber	7.85% 3g	136% 51.7g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	232% 3mg	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	5.65% 22.6μg	405% 1621μg	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	0.5% 0.45mg	1308% 1178mg	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	5.42% 0.81mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.7% 31μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	3.35% 33.5mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	221% 2mg	69% 0.62mg	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	75.5% 6.04mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	63% 264mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	192% 4.4mg	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	76.6% 536mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	0.72% 11mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	47.5% 5.23mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	0.13% 4.7g	42% 1561g	3700g per day for Men 19-50 years

Cashew Nuts VS Frozen Broccoli Spears Nutrients Per 500 Kcal

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

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

• 500 kcal of Frozen Broccoli Spears contain more Vitamin A, 3.2 times more Vitamin B1, 37.5 times more Vitamin B2, 8.3 times more Vitamin B3, 5.3 times more Vitamin B5, 8 times more Vitamin B6, 71.7 times more Vitamin B9, 2604.8 times more Vitamin C, 28.6 times more Vitamin E and 56.7 times more Vitamin K than Raw 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 Cashew Nuts as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cashew Nuts vs Frozen Broccoli Spears:

• 500 calories of Cashew Nuts have 3.2 times more Copper than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 21.1 times more Calcium, 2.1 times more Iron, 2.9 times more Manganese, 1.9 times more Phosphorus, 7.2 times more Potassium, 1.8 times more Selenium, 27 times more Sodium and 332.1 times more Water than Raw Cashew Nuts.
• Both Cashew Nuts and Frozen Broccoli Spears contain similar levels of Magnesium and Zinc per 500 calories.
• 500 calories of Cashew Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cashew Nuts have 6.8 times more Fat, 7.8 times more Saturated Fat and 11 times more Omega 6 than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 38.4 times more Omega 3, 3.4 times more Carbohydrate, 4.7 times more Sugars, 17.3 times more Fiber and 3.2 times more Protein than Raw Cashew Nuts.
• Both Cashew Nuts and Frozen Broccoli Spears offer comparable quantities of Energy per 500 calories.
• 500 calories of Cashew Nuts provide inadequate amounts of Omega 3 and Fiber
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6