Comparing Nutrients in 7 ounces Broccoli Raab VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Broccoli Raab	Cashew Nuts	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	38% 1097kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	89.7% 87g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	48.3% 15.4g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	46% 60g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 11.5g	g per day for Men 19-50 years
Fiber	14% 5.36g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	64.6% 36g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	56.4% 67.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cashew Nuts	Recommended Dietary Allowance
Calcium	21.4% 214mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	138% 579mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	168% 1177mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	104% 11.5mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cashew Nuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab 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 Broccoli Raab vs Cashew Nuts:

• 7 ounces of Broccoli Raab have more Vitamin A, 2.2 times more Vitamin B2, 3.3 times more Vitamin B9, 40.4 times more Vitamin C, 1.8 times more Vitamin E and 6.6 times more Vitamin K than Cashew Nuts.
• While 7 oz of Raw Cashew Nuts contain 2.6 times more Vitamin B1, 2.7 times more Vitamin B5 and 2.4 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Cashew Nuts provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cashew Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Raw Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Cashew Nuts:

• 7 ounces of Broccoli Raab have 2.9 times more Calcium, 2.8 times more Sodium and 17.8 times more Water than Cashew Nuts.
• While 7 oz of Raw Cashew Nuts contain 52.3 times more Copper, 3.1 times more Iron, 13.3 times more Magnesium, 4.2 times more Manganese, 8.1 times more Phosphorus, 3.4 times more Potassium, 19.9 times more Selenium and 7.5 times more Zinc than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 3 times more Omega 3 than Cashew Nuts.
• While 7 oz of Raw Cashew Nuts contain 25.1 times more Energy, 89.5 times more Fat, 93.8 times more Saturated Fat, 268.3 times more Omega 6, 10.6 times more Carbohydrate, 15.6 times more Sugars and 5.7 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Cashew Nuts offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Broccoli Raab VS Cashew Nuts

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

Broccoli raab is a nutrient-dense vegetable that is high in vitamins A, C, and K, as well as folate, calcium, and iron. It is also a good source of fiber and antioxidants. Cashew nuts, on the other hand, are high in healthy fats, protein, and minerals such as magnesium and zinc. While both foods offer health benefits, broccoli raab provides more vitamins and minerals, while cashew nuts offer healthy fats and protein. It's important to include a variety of plant-based foods in your diet to ensure you are getting a wide range of nutrients.

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

You may find it easier to lose weight by incorporating more Broccoli Raab into your diet, as it is low in calories and high in fiber, which can help you feel full and satisfied. Cashew nuts, on the other hand, are calorie-dense and high in fat, so it's important to consume them in moderation if weight loss is your goal.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Cashew nuts are a good source of healthy fats and some protein, but broccoli raab is a better choice for muscle building as it is a rich source of plant-based protein, vitamins, and minerals. Including both in your diet can provide a well-rounded nutrient profile to support muscle growth.

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

Broccoli Raab has a lower environmental impact compared to Cashew Nuts. Broccoli Raab requires less water, land, and resources to grow, making it a more sustainable option. Cashew Nuts, on the other hand, have a higher impact due to the extensive water and land requirements for cashew tree cultivation. Choosing Broccoli Raab over Cashew Nuts can help reduce your carbon footprint and support environmental sustainability.