Comparing Nutrients in 7 ounces Boiled Broccoli VS Cashew Butter

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cashew Butter	11%	71%	18%

Macro Nutrients

	Boiled Broccoli	Cashew Butter	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	40% 1165kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	60.5% 19.4g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	21.2% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	95% 16.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	42% 54.7g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	NA	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	62.2% 35g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cashew Butter	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	51.6% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	20% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	38.5% 0.5mg	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	53.6% 214μg	33.7% 135μg	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	143% 129mg	0% 0mg	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	19% 2.88mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cashew Butter	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	483% 4.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	70.3% 1.6mg	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	19% 133mg	130% 907mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	32% 1084mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	41.5% 23μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	93% 10.2mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.16% 5.87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Cashew Butter:

• Boiled and Drained Broccoli has more Vitamin A, 1.6 times more Vitamin B9 and more Vitamin C than Plain Cashew Butter no Salt.
• While Plain Cashew Butter no Salt contains 5 times more Vitamin B1, 1.5 times more Vitamin B2, 2.9 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Plain Cashew Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Cashew Butter:

• Boiled and Drained Broccoli has 2.7 times more Sodium and 30.2 times more Water than Plain Cashew Butter no Salt.
• While Plain Cashew Butter no Salt contains 35.9 times more Copper, 7.5 times more Iron, 12.3 times more Magnesium, 4.2 times more Manganese, 6.8 times more Phosphorus, 1.9 times more Potassium, 7.2 times more Selenium and 11.5 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Plain Cashew Butter no Salt have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 1.7 times more Fiber than Plain Cashew Butter no Salt.
• While Plain Cashew Butter no Salt contains 16.8 times more Energy, 120.5 times more Fat, 123.6 times more Saturated Fat, 1.4 times more Omega 3, 160.1 times more Omega 6, 3.8 times more Carbohydrate and 7.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Plain Cashew Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.