Comparing Nutrients in 7 ounces Roasted Cashews VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Roasted Cashews	Boiled Broccoli	Recommended Dietary Allowance
Energy	39.3% 1139kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	56.8% 18g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	89.4% 15.2g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	11% 14.2g	130g per day for Men 19-50 years
Sugars	13.7% 9.94g	3.8% 2.76g	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	2.03% 1.47g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	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	54.3% 30.4g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	30.5% 0.4mg	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	34.2% 137μg	53.6% 214μg	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% 0mg	143% 129mg	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	12% 1.83mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.4% 69μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Boiled Broccoli	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	149% 12mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	71.3% 1.64mg	16.7% 0.38mg	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	139% 972mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	33% 1121mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.091% 3.37g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Cashews vs Boiled Broccoli:

• Dry Roasted Cashew Nuts have 3.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.5 times more Vitamin B3, 2 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.6 times more Vitamin B9, more Vitamin C, 1.6 times more Vitamin E and 4.1 times more Vitamin K than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Cashews vs Boiled Broccoli:

• Dry Roasted Cashew Nuts have 36.4 times more Copper, 9 times more Iron, 12.4 times more Magnesium, 4.3 times more Manganese, 7.3 times more Phosphorus, 1.9 times more Potassium, 7.3 times more Selenium and 12.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.6 times more Sodium and 52.5 times more Water than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Boiled and Drained Broccoli have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Cashew Nuts have 16.4 times more Energy, 113 times more Fat, 115.9 times more Saturated Fat, 1.4 times more Omega 3, 150.2 times more Omega 6, 4.6 times more Carbohydrate, 3.6 times more Sugars and 6.4 times more Protein than Boiled and Drained Broccoli.
• Both Dry Roasted Cashew Nuts and Boiled and Drained Broccoli have similar amounts of Fiber per 7 oz.
• Both Dry Roasted Cashew Nuts as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.