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Comparing Nutrients in 100 calories Oil Roasted CashewsVS Broccoli

Weight per 100 calories

Oil Roasted Cashews
17g
Broccoli
294g

Oil Roasted Cashews have 17.1 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Oil Roasted Cashews or Broccoli?

Macros Ratio

Protein Fat Carbs

Oil Roasted Cashews
11%
70%
19%
Broccoli
27%
8%
65%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
8.5%8.24g
Fat
1.12%1.1g
8.24 gvs1.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.57%1.46g
Saturated Fat
1.05%0.34g
1.46 gvs0.34 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
0.73%0.012g
Omega 3
11.6%0.19g
0.012 gvs0.19 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.6%1.46g
Omega 6
0.85%0.14g
1.46 gvs0.14 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
3.96%5.15g
Carbohydrate
15%19.5g
5.15 gvs19.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
1.2%0.86g
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.86 gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.019%0.014g
Fructose
2.76%2g
≤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]
0.014 gvs2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.014g
Glucose
%1.44g
0.014 gvs1.44 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%0.83g
Sucrose
%0.29g
0.83 gvs0.29 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
1.5%0.57g
Fiber
20%7.65g
0.57 gvs7.65 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
5.2%2.9g
Protein
15%8.3g
2.9 gvs8.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
10%91μg
RAE, retinol activity equivalents
0 μgvs91 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
5.2%0.063mg
Vitamin B1
17.4%0.21mg
Thiamine
0.063 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
2.9%0.038mg
Vitamin B2
26.5%0.34mg
Riboflavin
0.038 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
1.87%0.3mg
Vitamin B3
11.7%1.88mg
Niacin, nicotinic acid, niacinamide
0.3 mgvs1.88 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
3.03%0.15mg
Vitamin B5
33.7%1.7mg
Pantothenic acid
0.15 mgvs1.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.3%0.056mg
Vitamin B6
39.6%0.51mg
Pyridoxine
0.056 mgvs0.51 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
1.08%4.3μg
Vitamin B9
46.3%185μg
Folates and Folic Acid
4.3 μgvs185 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0.057%0.052mg
Vitamin C
292%262mg
Ascorbic acid
0.052 mgvs262 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.06%0.16mg
Vitamin E
15.3%2.3mg
Tocopherols and Tocotrienols
0.16 mgvs2.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5%6μg
Vitamin K
249%299μg
Phytomenadione or phylloquinone
6 μgvs299 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.74%7.4mg
Calcium
14%138mg
7.4 mgvs138 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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39%0.35mg
Copper
16%0.14mg
0.35 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
13%1.04mg
Iron
27%2.15mg
1.04 mgvs2.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11.2%47mg
Magnesium
14.7%61.8mg
47 mgvs61.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
12.5%0.29mg
Manganese
27%0.62mg
0.29 mgvs0.62 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
13%92mg
Phosphorus
27.7%194mg
92 mgvs194 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
3.2%109mg
Potassium
27.3%929mg
109 mgvs929 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
6.36%3.5μg
Selenium
13.4%7.35μg
3.5 μgvs7.35 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.15%2.24mg
Sodium
6.47%97mg
2.24 mgvs97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
8.4%0.92mg
Zinc
11%1.2mg
0.92 mgvs1.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.016%0.6g
Water
7.1%263g
0.6 gvs263 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Oil Roasted Cashews vs Broccoli:
Comparing minerals per 100 calories for Oil Roasted Cashews vs Broccoli:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: