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Compare Nutrients in 100 Calories Cashew NutsVS Broccoli

Weight per 100 Calories

Cashew Nuts
18g
Broccoli
294g

Cashew Nuts have 16.3 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 - Cashew Nuts or Broccoli?

Macros Ratio

ProteinsFatsCarbs

Cashew Nuts
13%
71%
16%
Broccoli
33%
10%
57%

Vitamins

100 kcalRDA for Men 19-30 years
Cashew NutsBroccoli
Vitamin A
0%
10%
0 μg91.176 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
6.33%
17%
0.076 mg0.209 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
0.77%
26%
0.01 mg0.344 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
1.2%
11.7%
0.192 mg1.879 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
5.77%
39.6%
0.075 mg0.515 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0.1%
292%
0.09 mg262.353 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
1.1%
15%
0.163 mg2.294 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
5.14%
249%
6.166 μg298.824 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
1.13%
46%
4.521 μg185.294 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Cashew NutsBroccoli
Calcium
0.67%
14%
6.691 mg138.235 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
44%
16%
0.397 mg0.144 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
15%
27%
1.208 mg2.147 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
13%
15%
52.803 mg61.765 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
13%
27%
0.299 mg0.618 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
15%
27.7%
107.233 mg194.118 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
2.54%
19.8%
119.349 mg929.412 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
6.54%
13%
3.599 μg7.353 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.14%
6.47%
2.17 mg97.059 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
9.5%
11%
1.045 mg1.206 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 Calories of Cashew Nuts vs Broccoli:
Raw Broccoli contains 2.8 times more Thiamine, 34.4 times more Vitamin B2, 9.8 times more Vitamin B3, 6.9 times more Vitamin B6, 2915 times more Vitamin C, 14.1 times more Vitamin E, 48.5 times more Vitamin K and 41 times more Folate than Raw Cashew Nuts.

Comparing minerals per 100 Calories for Cashew Nuts vs Broccoli:
Raw Cashew Nuts have 2.8 times more Copper than Raw Broccoli. While Raw Broccoli contains 20.7 times more Calcium, 1.8 times more Iron, 2.1 times more Manganese, 1.8 times more Phosphorus, 7.8 times more Potassium, 2 times more Selenium and 44.7 times more Sodium than Raw Cashew Nuts. Both Raw Cashew Nuts and Raw Broccoli have similar amounts of Magnesium and Zinc per 100 kcal.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Cashew NutsBroccoli
Fat
8.17%
1.12%
7.929 g1.088 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
5.9%
15%
3.295 g8.294 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
4.2%
15%
5.459 g19.529 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
1.47%
6.9%
1.069 g5 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
1.57%
20%
0.597 g7.647 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
4.4%
1.05%
1.407 g0.335 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0.69%
11.6%
0.011 g0.185 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
8.28%
0.85%
1.407 g0.144 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.03%
7.1%
0.94 g262.647 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 Calories:
Raw Cashew Nuts have 7.3 times more Fat, 4.2 times more Saturated Fat and 9.8 times more Omega 6 than Raw Broccoli. While Raw Broccoli contains 2.5 times more Protein, 3.6 times more Carbohydrate, 4.7 times more Sugars, 12.8 times more Fiber, 16.8 times more Omega 3 and 279.4 times more Water than Raw Cashew Nuts. Both Raw Cashew Nuts and Raw Broccoli have similar amounts of Energy per 100 kcal.