Comparing Nutrients in 5 ounces Cashew Nuts VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cashew Nuts	Boiled Broccoli	Recommended Dietary Allowance
Energy	27% 784kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	64% 62g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	34.5% 11g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	7.83% 10g	130g per day for Men 19-50 years
Sugars	11.6% 8.38g	2.7% 1.97g	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	0.098% 0.071g	1.45% 1.05g	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	% 0.071g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 8.24g	% 0.11g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	46% 26g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	22% 0.28mg	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	8.86% 35.4μg	38.3% 153μg	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	0.79% 0.71mg	102% 92mg	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	8.5% 1.28mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.3% 48.3μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Boiled Broccoli	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	346% 3.1mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	118% 9.47mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	99% 414mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	12% 0.27mg	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	120% 841mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	27.5% 936mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	51.3% 28.2μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.2% 7.37g	3.4% 127g	3700g per day for Men 19-50 years

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

• Raw Cashew Nuts have 6.7 times more Vitamin B1, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.1 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 2.1 times more Vitamin B2, 4.3 times more Vitamin B9, 129.8 times more Vitamin C, 1.6 times more Vitamin E and 4.1 times more Vitamin K than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cashew Nuts vs Boiled Broccoli:

• Raw Cashew Nuts have 36 times more Copper, 10 times more Iron, 13.9 times more Magnesium, 8.5 times more Manganese, 8.9 times more Phosphorus, 2.3 times more Potassium, 12.4 times more Selenium and 12.8 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.4 times more Sodium and 17.2 times more Water than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Boiled and Drained Broccoli have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Cashew Nuts have 15.8 times more Energy, 107 times more Fat, 98.5 times more Saturated Fat, 152.6 times more Omega 6, 4.2 times more Carbohydrate, 4.3 times more Sugars and 7.7 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Omega 3 and 14.8 times more Fructose than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Boiled and Drained Broccoli have similar amounts of Fiber per 5 oz.
• Both Raw Cashew Nuts as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.