Comparing Nutrients in 100 grams Roasted Cashews VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Roasted Cashews	Broccoli Raab	Recommended Dietary Allowance
Energy	19.8% 574kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	47.8% 46.4g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	28.6% 9.16g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	45% 7.66g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.7g	2.2% 2.85g	130g per day for Men 19-50 years
Sugars	6.9% 5g	0.52% 0.38g	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	0.23% 0.17g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	7.9% 3g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	5.66% 3.17g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.75% 1.4mg	7.63% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	6.44% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	13% 0.17mg	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	17.3% 69μg	20.8% 83μg	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	22.4% 20mg	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	6.13% 0.92mg	11% 1.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 34.7μg	187% 224μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Broccoli Raab	Recommended Dietary Allowance
Calcium	4.5% 45mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	4.67% 0.042mg	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	75% 6mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	17% 0.4mg	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	70% 490mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	16.6% 565mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cashews VS Broccoli Raab per 100 g

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

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

• 100 grams of Roasted Cashews have 1.2 times more Vitamin B1, 1.6 times more Vitamin B2, 3.8 times more Vitamin B5 and 1.5 times more Vitamin B6 than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain more Vitamin A, more Vitamin C, 1.8 times more Vitamin E and 6.5 times more Vitamin K than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Broccoli Raab provide similar amounts of Vitamin B3 and Vitamin B9 per 100 grams.
• 100 grams of Roasted Cashews have insufficient amounts of Vitamin A and Vitamin C
• Both Dry Roasted Cashew Nuts as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Roasted Cashews vs Broccoli Raab:

• 100 grams of Roasted Cashews have 52.9 times more Copper, 2.8 times more Iron, 11.8 times more Magnesium, 2.1 times more Manganese, 6.7 times more Phosphorus, 2.9 times more Potassium, 11.7 times more Selenium and 7.3 times more Zinc than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 2.4 times more Calcium, 2.1 times more Sodium and 54.4 times more Water than Dry Roasted Cashew Nuts.
• 100 grams of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Cashews have 26.1 times more Energy, 94.6 times more Fat, 110.3 times more Saturated Fat, 264.1 times more Omega 6, 11.5 times more Carbohydrate, 13.2 times more Sugars and 4.8 times more Protein than Broccoli Raab.
• Both Roasted Cashews and Broccoli Raab offer comparable quantities of Omega 3 and Fiber per 100 grams.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy and Omega 6