Comparing Nutrients in 14 ounces Roasted Cashews VS 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	78.6% 2278kcal	85% 2469kcal	2900kcal per day for Men 19-50 years
Fat	190% 184g	236% 229g	97g per day for Men 19-50 years
Saturated Fat	114% 36.3g	108% 34.5g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	418% 6.7g	1.6g per day for Men 19-50 years
Omega 6	179% 30.4g	490% 83.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	72.3% 94g	130g per day for Men 19-50 years
Sugars	27.4% 20g	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	31.3% 12g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	109% 60.8g	98% 55g	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	66% 0.79mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.56mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.84mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78% 1mg	120% 1.56mg	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	68.5% 274μg	141% 564μg	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	0.44% 0.4mg	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	24.3% 3.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	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	18% 179mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	979% 8.8mg	79.4% 0.71mg	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	298% 24mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	246% 1032mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	143% 3.28mg	1367% 31.4mg	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	278% 1945mg	210% 1472mg	700mg per day for Men 19-50 years
Potassium	66% 2242mg	37% 1262mg	3400mg per day for Men 19-50 years
Selenium	84.4% 46.4μg	NA	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	134% 2004mg	1500mg per day for Men 19-50 years
Zinc	202% 22.2mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cashews VS Unflavored Wheat-based Formulated with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Cashews versus 14 oz of Unflavored Wheat-based Formulated with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Cashews vs Unflavored Wheat-based Formulated with Salt:

• 14 ounces of Roasted Cashews have 3.9 times more Vitamin B5 than Unflavored Wheat-based Formulated with Salt.
• While 14 oz of Unflavored Wheat-based Formulated with Salt contain 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B6 and 2.1 times more Vitamin B9 than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Unflavored Wheat-based Formulated with Salt provide similar amounts of Vitamin B3 per 14 ounces.
• Both Dry Roasted Cashew Nuts as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Cashews vs Unflavored Wheat-based Formulated with Salt:

• 14 ounces of Roasted Cashews have 1.7 times more Calcium, 12.3 times more Copper, 2.5 times more Iron, 4.5 times more Magnesium, 1.3 times more Phosphorus, 1.8 times more Potassium and 1.9 times more Zinc than Unflavored Wheat-based Formulated with Salt.
• While 14 oz of Unflavored Wheat-based Formulated with Salt contain 9.6 times more Manganese and 31.6 times more Sodium than Dry Roasted Cashew Nuts.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Cashews have 1.4 times more Carbohydrate than Unflavored Wheat-based Formulated with Salt.
• While 14 oz of Unflavored Wheat-based Formulated with Salt contain 10.5 times more Omega 3, 2.7 times more Omega 6 and 1.7 times more Fiber than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Unflavored Wheat-based Formulated with Salt offer comparable quantities of Energy, Fat, Saturated Fat and Protein per 14 ounces.