Comparing Nutrients in 5 ounces Cashew Nuts VS 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	27% 784kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	64% 62g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	34.5% 11g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	0.31% 0.052g	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	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	19% 0.25mg	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	33.3% 133μg	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	108% 97mg	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	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.3% 48.3μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	346% 3.1mg	5.67% 0.051mg	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	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	99% 414mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	15.8% 0.36mg	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	120% 841mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	27.5% 936mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	51.3% 28.2μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.2% 7.37g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Nuts VS Frozen Broccoli Spears per 5 oz

Compare the macro and micronutrient content in 5 oz of Cashew Nuts versus 5 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Cashew Nuts have 5.9 times more Vitamin B1, 2.3 times more Vitamin B3, 3.6 times more Vitamin B5 and 2.4 times more Vitamin B6 than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain more Vitamin A, 2 times more Vitamin B2, 3.8 times more Vitamin B9, 136.6 times more Vitamin C, 1.5 times more Vitamin E and 3 times more Vitamin K than Raw Cashew Nuts.
• 5 ounces of Cashew Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Cashew Nuts as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cashew Nuts have 61 times more Copper, 9.3 times more Iron, 18.3 times more Magnesium, 6.5 times more Manganese, 10.1 times more Phosphorus, 2.6 times more Potassium, 10.5 times more Selenium and 17 times more Zinc than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 17.4 times more Water than Raw Cashew Nuts.
• Both Cashew Nuts and Frozen Broccoli Spears contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cashew Nuts have 19.1 times more Energy, 129 times more Fat, 149.7 times more Saturated Fat, 210.3 times more Omega 6, 5.6 times more Carbohydrate, 4 times more Sugars and 6 times more Protein than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 2 times more Omega 3 than Raw Cashew Nuts.
• Both Cashew Nuts and Frozen Broccoli Spears offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6