Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Frozen Chopped Broccoli	Cashew Nuts	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	38% 1097kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	89.7% 87g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	48.3% 15.4g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	91% 15.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	46% 60g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	16% 11.7g	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	2.27% 1.65g	0.14% 0.099g	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	% 1.5g	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 11.5g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	64.6% 36g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	63.7% 0.83mg	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	33.2% 133μg	12.4% 49.6μg	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	124% 112mg	1.1% 0.99mg	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	16% 2.42mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	56.4% 67.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cashew Nuts	Recommended Dietary Allowance
Calcium	11% 111mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	484% 4.36mg	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	20% 1.6mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	138% 579mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	143% 3.3mg	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% 99mg	168% 1177mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	104% 11.5mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cashew Nuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Cashew Nuts:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.7 times more Vitamin B2, 2.7 times more Vitamin B9, 112.8 times more Vitamin C, 1.4 times more Vitamin E and 2.4 times more Vitamin K than Cashew Nuts.
• While 7 oz of Raw Cashew Nuts contain 8 times more Vitamin B1, 2.3 times more Vitamin B3, 3.1 times more Vitamin B5 and 3.2 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Cashew Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Cashew Nuts:

• 7 ounces of Frozen Chopped Broccoli have 1.5 times more Calcium and 17.6 times more Water than Cashew Nuts.
• While 7 oz of Raw Cashew Nuts contain 57.8 times more Copper, 8.2 times more Iron, 16.2 times more Magnesium, 5.6 times more Manganese, 11.9 times more Phosphorus, 3.1 times more Potassium, 7.1 times more Selenium and 12 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.7 times more Omega 3 than Cashew Nuts.
• While 7 oz of Raw Cashew Nuts contain 21.3 times more Energy, 151.2 times more Fat, 176.9 times more Saturated Fat, 251 times more Omega 6, 6.3 times more Carbohydrate, 4.4 times more Sugars and 6.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cashew Nuts offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Frozen Chopped Broccoli VS Cashew Nuts

What are the health benefits of Frozen Chopped Broccoli compared to Cashew Nuts?

Frozen chopped broccoli is a great source of vitamins, minerals, and fiber, including vitamin C, vitamin K, and folate. It is low in calories and high in antioxidants, which can help reduce inflammation and support overall health. Cashew nuts, on the other hand, are a good source of healthy fats, protein, and minerals like magnesium and zinc. However, they are also high in calories and should be consumed in moderation. Both frozen chopped broccoli and cashew nuts can be part of a healthy vegan diet, providing different nutrients and health benefits.

Can I lose weight easier by eating more Frozen Chopped Broccoli or Cashew Nuts?

Frozen chopped broccoli would be a better choice for weight loss compared to cashew nuts. Broccoli is low in calories and high in fiber, which can help you feel full and satisfied with fewer calories. Cashew nuts, on the other hand, are calorie-dense and high in fat, so they should be consumed in moderation if you are trying to lose weight.

Should I eat more Frozen Chopped Broccoli or more Cashew Nuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both frozen chopped broccoli and cashew nuts are nutritious options, but cashew nuts are a better source of protein and healthy fats for muscle building. Incorporating a variety of plant-based proteins such as legumes, nuts, seeds, and whole grains will help support muscle growth and recovery.

What is the environmental impact of producing Frozen Chopped Broccoli compared to Cashew Nuts?

Producing frozen chopped broccoli has a lower environmental impact compared to cashew nuts. Broccoli requires less water, land, and resources to grow compared to cashew trees, which are water-intensive and require more land. Additionally, the transportation and processing of cashew nuts can contribute to a higher carbon footprint. Choosing broccoli over cashew nuts can be a more sustainable choice for the environment.