Comparing Nutrients in 5 ounces Cashew Nuts VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cashew Nuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	27% 784kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	64% 62g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	34.5% 11g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	0.11% 0.018g	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	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	11.6% 8.38g	2.87% 2.1g	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	0.098% 0.071g	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	% 0.071g	NA	g per day for Men 19-50 years
Sucrose	% 8.24g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	11% 4.25g	38g per day for Men 19-50 years
Protein	46% 26g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	14% 0.18mg	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	20% 79.4μg	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	0.79% 0.71mg	63% 57mg	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	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.3% 48.3μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	346% 3.1mg	5.35% 0.048mg	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	118% 9.47mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	99% 414mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	13.7% 0.32mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	27.5% 936mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	51.3% 28.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.2% 7.37g	3.48% 129g	3700g per day for Men 19-50 years

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

• Raw Cashew Nuts have 7.7 times more Vitamin B1, 2.3 times more Vitamin B3, 3.2 times more Vitamin B5 and 3.2 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.4 times more Vitamin B2, 2.2 times more Vitamin B9, 80.2 times more Vitamin C, 1.5 times more Vitamin E and 2.6 times more Vitamin K than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Cashew Nuts have 64.6 times more Copper, 11 times more Iron, 22.5 times more Magnesium, 7.4 times more Manganese, 12.1 times more Phosphorus, 4.6 times more Potassium, 28.4 times more Selenium and 20.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 17.4 times more Water than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Boiled Chopped Frozen Broccoli have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Cashew Nuts have 19.8 times more Energy, 365.4 times more Fat, 432.4 times more Saturated Fat, 1.5 times more Omega 3, 598.6 times more Omega 6, 5.6 times more Carbohydrate, 4 times more Sugars and 5.9 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Raw Cashew Nuts and Boiled Chopped Frozen Broccoli have similar amounts of Fiber per 5 oz.
• Both Raw Cashew Nuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.