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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Oil Roasted Cashews	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	39.7% 1151kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	52.6% 17g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.6% 59.3g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	13.7% 9.94g	4.02% 2.9g	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	0.22% 0.16g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 9.6g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.45mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.3% 0.64mg	20% 0.26mg	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	12.4% 49.6μg	27.8% 111μg	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	0.66% 0.6mg	88.4% 79.6mg	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	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.4% 69μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	450% 4.05mg	7.5% 0.067mg	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	150% 12mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	129% 542mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	144% 3.3mg	19.2% 0.44mg	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	151% 1054mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	73.2% 40.3μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	97% 10.6mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.19% 6.9g	4.87% 180g	3700g per day for Men 19-50 years

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

• Oil Roasted Cashew Nuts have 6.6 times more Vitamin B1, 2.7 times more Vitamin B2, 3.8 times more Vitamin B3, 3.2 times more Vitamin B5 and 2.5 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 2.2 times more Vitamin B9, 133.7 times more Vitamin C, 1.4 times more Vitamin E and 2.5 times more Vitamin K than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Oil Roasted Cashew Nuts have 1.3 times more Calcium, 60.1 times more Copper, 9.9 times more Iron, 21 times more Magnesium, 7.5 times more Manganese, 10.8 times more Phosphorus, 4.5 times more Potassium, 29 times more Selenium and 19.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 26.1 times more Water than Oil Roasted Cashew Nuts.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Cashew Nuts have 20.7 times more Energy, 398.1 times more Fat, 471 times more Saturated Fat, 1.6 times more Omega 3, 652.2 times more Omega 6, 5.6 times more Carbohydrate, 3.4 times more Sugars and 5.4 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Oil Roasted Cashew Nuts and Boiled Chopped Frozen Broccoli have similar amounts of Fiber per 7 oz.
• Both Oil Roasted Cashew Nuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.