Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Roasted Cashews	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	56.8% 18g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	89.4% 15.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	50% 65g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	13.7% 9.94g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	11% 6.15g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	39% 0.51mg	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	27.8% 111μg	34.2% 137μg	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	88.4% 79.6mg	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	17.5% 2.6mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Roasted Cashews	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	490% 4.4mg	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	15% 1.2mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	71.3% 1.64mg	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	14% 97mg	139% 972mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	33% 1121mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	101% 11mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.091% 3.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Roasted Cashews per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Roasted Cashews:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, more Vitamin C, 1.4 times more Vitamin E and 2.5 times more Vitamin K than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 3.6 times more Vitamin B1, 2.5 times more Vitamin B2, 3.1 times more Vitamin B3, 4.5 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Roasted Cashews provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Roasted Cashews have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Roasted Cashews:

• 7 ounces of Cooked Chopped Frozen Broccoli have 53.4 times more Water than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 1.4 times more Calcium, 65.3 times more Copper, 9.8 times more Iron, 20 times more Magnesium, 3.7 times more Manganese, 10 times more Phosphorus, 4 times more Potassium, 16.7 times more Selenium and 20 times more Zinc than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Roasted Cashew Nuts contain 20.5 times more Energy, 386.3 times more Fat, 508.7 times more Saturated Fat, 3.8 times more Omega 3, 589.2 times more Omega 6, 6.1 times more Carbohydrate, 3.4 times more Sugars and 4.9 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Roasted Cashews offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6