Comparing Nutrients in 100 calories Roasted Cashews VS Unflavored Wheat-based Formulated with Salt

Weight per 100 calories

• Roasted Cashews: 17.4g
• Unflavored Wheat-based Formulated with Salt: 16g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Roasted Cashews or Unflavored Wheat-based Formulated with Salt?

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Unflavored Wheat-based Formulated with Salt	8%	78%	14%

Macro Nutrients

	Roasted Cashews	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.32% 8.07g	9.56% 9.28g	97g per day for Men 19-50 years
Saturated Fat	5% 1.6g	4.37% 1.4g	32g per day for Men 19-50 years
Omega 3	1.75% 0.028g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	7.85% 1.33g	20% 3.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.4% 5.7g	2.93% 3.8g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	NA	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	1.38% 0.52g	2.2% 0.84g	38g per day for Men 19-50 years
Protein	4.76% 2.67g	3.97% 2.22g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.9% 0.035mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.52% 0.24mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	1% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.43% 0.045mg	4.87% 0.063mg	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	3% 12μg	5.7% 23μg	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	0.018% 0.016mg	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	1.07% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.04% 6.05μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Calcium	0.78% 7.84mg	0.42% 4.2mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	3.2% 0.029mg	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	13% 1.05mg	4.82% 0.39mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.3mg	2.22% 9.32mg	420mg per day for Men 19-50 years
Manganese	6.26% 0.14mg	55.4% 1.27mg	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	12% 85.4mg	8.52% 59.6mg	700mg per day for Men 19-50 years
Potassium	2.9% 98mg	1.5% 51mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.04μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.8mg	5.4% 81mg	1500mg per day for Men 19-50 years
Zinc	8.87% 0.98mg	4.3% 0.47mg	11mg per day for Men 19-50 years
Water	0.008% 0.3g	0.011% 0.4g	3700g per day for Men 19-50 years

Roasted Cashews VS Unflavored Wheat-based Formulated With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Roasted Cashews or Unflavored Wheat-based Formulated with Salt?

Lets compare vitamin content per 100 calories of Roasted Cashews vs Unflavored Wheat-based Formulated with Salt:

• 100 calories of Roasted Cashews have 4.3 times more Vitamin B5 than Unflavored Wheat-based Formulated with Salt.
• While 100 kcal of Unflavored Wheat-based Formulated with Salt contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B6 and 1.9 times more Vitamin B9 than Dry Roasted Cashew Nuts.
• 100 calories of Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin B5
• Both Dry Roasted Cashew Nuts as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Roasted Cashews vs Unflavored Wheat-based Formulated with Salt:

• 100 calories of Roasted Cashews have 13.4 times more Copper, 2.7 times more Iron, 4.9 times more Magnesium, 1.4 times more Phosphorus, 1.9 times more Potassium and 2.1 times more Zinc than Unflavored Wheat-based Formulated with Salt.
• While 100 kcal of Unflavored Wheat-based Formulated with Salt contain 8.8 times more Manganese and 29.1 times more Sodium than Dry Roasted Cashew Nuts.
• 100 calories of Unflavored Wheat-based Formulated with Salt lack sufficient amounts of Potassium
• Both Dry Roasted Cashew Nuts as well as Unflavored Wheat-based Formulated with Salt lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Roasted Cashews have 1.5 times more Carbohydrate and 1.2 times more Protein than Unflavored Wheat-based Formulated with Salt.
• While 100 kcal of Unflavored Wheat-based Formulated with Salt contain 9.7 times more Omega 3, 2.5 times more Omega 6 and 1.6 times more Fiber than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Unflavored Wheat-based Formulated with Salt offer comparable quantities of Energy, Fat and Saturated Fat per 100 calories.
• 100 calories of Roasted Cashews provide inadequate amounts of Omega 3 and Fiber