Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Frozen Chopped Broccoli	Cashew Nuts	Recommended Dietary Allowance
Energy	1.27% 37kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	64% 62g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	34.5% 11g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	33% 42.8g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	11.6% 8.38g	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	1.62% 1.18g	0.098% 0.071g	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	% 1.06g	% 0.071g	g per day for Men 19-50 years
Sucrose	NA	% 8.24g	g per day for Men 19-50 years
Fiber	11% 4.25g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	7.1% 4g	46% 26g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	45.5% 0.59mg	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	23.7% 95μg	8.86% 35.4μg	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	89% 80mg	0.79% 0.71mg	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	11.5% 1.73mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	40.3% 48.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cashew Nuts	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	346% 3.1mg	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	14.4% 1.15mg	118% 9.47mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	99% 414mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	102% 2.35mg	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	10% 71mg	120% 841mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	27.5% 936mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	51.3% 28.2μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	74.5% 8.2mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.2% 7.37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Cashew Nuts:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 1.7 times more Vitamin B2, 2.7 times more Vitamin B9, 112.8 times more Vitamin C, 1.4 times more Vitamin E and 2.4 times more Vitamin K than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 8 times more Vitamin B1, 2.3 times more Vitamin B3, 3.1 times more Vitamin B5 and 3.2 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Cashew Nuts:

• Frozen Chopped Broccoli, Unprepared has 1.5 times more Calcium, 2 times more Sodium and 17.6 times more Water than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 57.8 times more Copper, 8.2 times more Iron, 16.2 times more Magnesium, 5.6 times more Manganese, 11.9 times more Phosphorus, 3.1 times more Potassium, 7.1 times more Selenium and 12 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• Frozen Chopped Broccoli, Unprepared has 1.7 times more Omega 3 and 16.6 times more Fructose than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 21.3 times more Energy, 151.2 times more Fat, 176.9 times more Saturated Fat, 251 times more Omega 6, 6.3 times more Carbohydrate, 4.4 times more Sugars and 6.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Cashew Nuts have similar amounts of Fiber per 5 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.