Comparing Nutrients in 5 ounces Broccoli VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Broccoli	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	1.66% 48kcal	28.3% 822kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	70% 67.7g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	37.6% 12g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	6.02% 0.096g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	70.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	32.6% 42.3g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	9.8% 7.1g	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	1.33% 0.96g	0.16% 0.11g	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	% 0.69g	% 0.11g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 6.86g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	7.14% 4g	42.6% 24g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Oil Roasted Cashews	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	23.8% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	35.2% 0.46mg	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	22.3% 89.3μg	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	140% 126mg	0.47% 0.43mg	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	7.37% 1.1mg	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	322% 2.9mg	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	13% 1.03mg	107% 8.58mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	92% 387mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	103% 2.36mg	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	13.4% 94mg	108% 753mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	26.3% 896mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	52.3% 28.8μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.13% 4.93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Oil Roasted Cashews:

• Raw Broccoli has more Vitamin A, 2.5 times more Vitamin B9, 297.3 times more Vitamin C and 2.9 times more Vitamin K than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 5.1 times more Vitamin B1, 1.9 times more Vitamin B2, 2.7 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.8 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Oil Roasted Cashew Nuts have similar amounts of Vitamin E per 5 oz.
• Both Raw Broccoli as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Oil Roasted Cashews:

• Raw Broccoli has 2.5 times more Sodium and 25.7 times more Water than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 41.7 times more Copper, 8.3 times more Iron, 13 times more Magnesium, 7.9 times more Manganese, 8 times more Phosphorus, 2 times more Potassium, 8.1 times more Selenium and 13 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Oil Roasted Cashew Nuts have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Cashew Nuts contain 17.1 times more Energy, 129.1 times more Fat, 74.4 times more Saturated Fat, 173 times more Omega 6, 4.5 times more Carbohydrate, 2.9 times more Sugars, 1.3 times more Fiber and 6 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Oil Roasted Cashew Nuts have similar amounts of Omega 3 per 5 oz.
• Both Raw Broccoli as well as Oil Roasted Cashew Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.