Comparing Nutrients in 14 ounces Cashew NutsVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Cashew Nuts

12%

67%

21%

Frozen Chopped Broccoli

34%

58%

14 oz ▼

Macro Nutrients

Cashew Nutsvs Frozen Chopped Broccoli

75.7%2195kcal

Energy

3.56%103kcal

2195 kcalvs103 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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179%174g

Fat

1.2%1.15g

174 gvs1.15 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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97%31g

Saturated Fat

0.55%0.17g

31 gvs0.17 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15.4%0.25g

Omega 3

26%0.42g

0.25 gvs0.42 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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182%31g

Omega 6

0.72%0.12g

31 gvs0.12 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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92%120g

Carbohydrate

14.6%19g

120 gvs19 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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32.4%23.5g

Sugars

7.4%5.36g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

23.5 gvs5.36 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.27%0.2g

Fructose

4.54%3.3g

≤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]

0.2 gvs3.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.2g

Glucose

%2.98g

0.2 gvs2.98 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%23g

Sucrose

23 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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34.5%13g

Fiber

31.3%12g

13 gvs12 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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129%72.3g

Protein

20%11g

72.3 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cashew Nutsvs Frozen Chopped Broccoli

0%0μg

Vitamin A

23%206μg

RAE, retinol activity equivalents

0 μgvs206 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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140%1.68mg

Vitamin B1

17.5%0.21mg

Thiamine

1.68 mgvs0.21 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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17.7%0.23mg

Vitamin B2

29.3%0.38mg

Riboflavin

0.23 mgvs0.38 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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26.3%4.2mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

4.2 mgvs1.87 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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68.6%3.43mg

Vitamin B5

22%1.1mg

Pantothenic acid

3.43 mgvs1.1 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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127%1.66mg

Vitamin B6

39.7%0.52mg

Pyridoxine

1.66 mgvs0.52 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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25%99μg

Vitamin B9

66.5%266μg

Folates and Folic Acid

99 μgvs266 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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2.2%2mg

Vitamin C

249%224mg

Ascorbic acid

2 mgvs224 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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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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24%3.57mg

Vitamin E

32.3%4.84mg

Tocopherols and Tocotrienols

3.57 mgvs4.84 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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113%135μg

Vitamin K

268%322μg

Phytomenadione or phylloquinone

135 μgvs322 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cashew Nutsvs Frozen Chopped Broccoli

14.7%147mg

Calcium

22.2%222mg

147 mgvs222 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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968%8.7mg

Copper

16.8%0.15mg

8.7 mgvs0.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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 .

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331%26.5mg

Iron

40%3.2mg

26.5 mgvs3.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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276%1159mg

Magnesium

17%71.4mg

1159 mgvs71.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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286%6.57mg

Manganese

50.7%1.17mg

6.57 mgvs1.17 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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 .

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336%2354mg

Phosphorus

28.3%198mg

2354 mgvs198 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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77%2619mg

Potassium

24.7%841mg

2619 mgvs841 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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144%79μg

Selenium

20.2%11μg

79 μgvs11 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.18%47.6mg

Sodium

6.35%95mg

47.6 mgvs95 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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209%23mg

Zinc

17.3%1.9mg

23 mgvs1.9 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.56%20.6g

Water

9.8%363g

20.6 gvs363 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Cashew Nuts vs Frozen Chopped Broccoli:

Raw Cashew Nuts have 8 times more Vitamin B1, 2.3 times more Vitamin B3, 3.1 times more Vitamin B5 and 3.2 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.7 times more Vitamin B2, 2.7 times more Vitamin B9, 112.8 times more Vitamin C, 1.4 times more Vitamin E and 2.4 times more Vitamin K than Raw Cashew Nuts.
Both Raw Cashew Nuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cashew Nuts vs Frozen Chopped Broccoli:

Raw Cashew Nuts have 57.8 times more Copper, 8.2 times more Iron, 16.2 times more Magnesium, 5.6 times more Manganese, 11.9 times more Phosphorus, 3.1 times more Potassium, 7.1 times more Selenium and 12 times more Zinc than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.5 times more Calcium, 2 times more Sodium and 17.6 times more Water than Raw Cashew Nuts.

Comparison of macro-nutrients per 14 ounces:

Raw Cashew Nuts have 21.3 times more Energy, 151.2 times more Fat, 176.9 times more Saturated Fat, 251 times more Omega 6, 6.3 times more Carbohydrate, 4.4 times more Sugars and 6.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Omega 3 and 16.6 times more Fructose than Raw Cashew Nuts.
Both Raw Cashew Nuts and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 14 oz.
Both Raw Cashew Nuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Cashew NutsVS Cashew ButterFrozen Chopped BroccoliVS Cashew ButterCashew NutsVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 14 ounces Cashew NutsVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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