Comparing Nutrients in 14 ounces Roasted Cashews VS Snacks, popcorn, oil-popped, white popcorn, salt added

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%

Macro Nutrients

	Roasted Cashews	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Energy	78.6% 2278kcal	68.4% 1984kcal	2900kcal per day for Men 19-50 years
Fat	190% 184g	115% 112g	97g per day for Men 19-50 years
Saturated Fat	114% 36.3g	60.7% 19.4g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	181% 2.9g	1.6g per day for Men 19-50 years
Omega 6	179% 30.4g	296% 50.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	175% 227g	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	104% 39.7g	38g per day for Men 19-50 years
Protein	109% 60.8g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	44.3% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.56mg	38.4% 6.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.84mg	24.2% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78% 1mg	64% 0.83mg	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	17% 67.5μg	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	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Calcium	18% 179mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	979% 8.8mg	97% 0.88mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	246% 1032mg	102% 429mg	420mg per day for Men 19-50 years
Manganese	143% 3.28mg	152% 3.5mg	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	142% 992mg	700mg per day for Men 19-50 years
Potassium	66% 2242mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	84.4% 46.4μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	234% 3509mg	1500mg per day for Men 19-50 years
Zinc	202% 22.2mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cashews VS Snacks, popcorn, oil-popped, white popcorn, salt added per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Cashews versus 14 oz of Snacks, popcorn, oil-popped, white popcorn, salt added to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Cashews vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• 14 ounces of Roasted Cashews have 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 4 times more Vitamin B5, 1.2 times more Vitamin B6 and 4.1 times more Vitamin B9 than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Roasted Cashews and Snacks, popcorn, oil-popped, white popcorn, salt added provide similar amounts of Vitamin B3 per 14 ounces.
• Both Dry Roasted Cashew Nuts as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Roasted Cashews vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• 14 ounces of Roasted Cashews have 4.5 times more Calcium, 10 times more Copper, 2.2 times more Iron, 2.4 times more Magnesium, 2 times more Phosphorus, 2.5 times more Potassium, 1.6 times more Selenium and 2.1 times more Zinc than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While 14 oz of Snacks, popcorn, oil-popped, white popcorn, salt added contain 55.3 times more Sodium than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Snacks, popcorn, oil-popped, white popcorn, salt added contain similar levels of Manganese per 14 ounces.
• 14 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Cashews have 1.6 times more Fat, 1.9 times more Saturated Fat and 1.7 times more Protein than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While 14 oz of Snacks, popcorn, oil-popped, white popcorn, salt added contain 4.5 times more Omega 3, 1.7 times more Omega 6, 1.7 times more Carbohydrate and 3.3 times more Fiber than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Snacks, popcorn, oil-popped, white popcorn, salt added offer comparable quantities of Energy per 14 ounces.