Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Frozen Broccoli Spears	Roasted Cashews	Recommended Dietary Allowance
Energy	1% 29kcal	19.8% 574kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	47.8% 46.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	28.6% 9.16g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	45% 7.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	25% 32.7g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	6.9% 5g	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	7.9% 3g	7.9% 3g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	19.7% 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	23.5% 94μg	17.3% 69μg	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	76% 68.3mg	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	9% 1.35mg	6.13% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	29% 34.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Roasted Cashews	Recommended Dietary Allowance
Calcium	4.1% 41mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	247% 2.22mg	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	9% 0.72mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	36% 0.83mg	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	8.43% 59mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	16.6% 565mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Roasted Cashews per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Broccoli Spears versus 100 g of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Roasted Cashews:

• 100 grams of Frozen Broccoli Spears have more Vitamin A, 1.4 times more Vitamin B9, more Vitamin C, 1.5 times more Vitamin E and 2.9 times more Vitamin K than Roasted Cashews.
• While 100 g of Dry Roasted Cashew Nuts contain 2.8 times more Vitamin B1, 1.8 times more Vitamin B2, 3 times more Vitamin B3, 5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Broccoli Spears.
• 100 grams of Roasted Cashews have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Roasted Cashews:

• 100 grams of Frozen Broccoli Spears have 53.3 times more Water than Roasted Cashews.
• While 100 g of Dry Roasted Cashew Nuts contain 61.7 times more Copper, 8.3 times more Iron, 16.3 times more Magnesium, 3.2 times more Manganese, 8.3 times more Phosphorus, 2.3 times more Potassium, 6.2 times more Selenium and 16.5 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Roasted Cashews contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Dry Roasted Cashew Nuts contain 19.8 times more Energy, 136.3 times more Fat, 176.1 times more Saturated Fat, 1.3 times more Omega 3, 207 times more Omega 6, 6.1 times more Carbohydrate, 3.4 times more Sugars and 5 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Roasted Cashews offer comparable quantities of Fiber per 100 grams.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6