Comparing Nutrients in 14 ounces Roasted Cashews VS Cooked Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Roasted Cashews	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	78.6% 2278kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	190% 184g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	114% 36.3g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	179% 30.4g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	40% 52g	130g per day for Men 19-50 years
Sugars	27.4% 20g	17% 12.4g	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	46% 17.5g	38g per day for Men 19-50 years
Protein	109% 60.8g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	0% 0μg	94% 849μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.56mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.84mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78% 1mg	22.6% 0.29mg	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	19% 75.4μg	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	14% 12.7mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	77.7% 93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	18% 179mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	979% 8.8mg	36.6% 0.33mg	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	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	246% 1032mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	143% 3.28mg	65.4% 1.5mg	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	29% 202mg	700mg per day for Men 19-50 years
Potassium	66% 2242mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	84.4% 46.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	202% 22.2mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	8.93% 330g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cashews VS Cooked Frozen Mixed Vegetables per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Cashews versus 14 oz of Cooked Frozen Mixed Vegetables to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Cashews vs Cooked Frozen Mixed Vegetables:

• 14 ounces of Roasted Cashews have 2.8 times more Vitamin B1, 1.7 times more Vitamin B2, 1.6 times more Vitamin B3, 8.1 times more Vitamin B5, 3.5 times more Vitamin B6, 3.6 times more Vitamin B9, 2.4 times more Vitamin E and 1.5 times more Vitamin K than Cooked Frozen Mixed Vegetables.
• While 14 oz of Boiled and Drained Frozen Mixed Vegetables contain more Vitamin A and more Vitamin C than Dry Roasted Cashew Nuts.
• 14 ounces of Roasted Cashews have insufficient amounts of Vitamin A and Vitamin C
• Both Dry Roasted Cashew Nuts as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Cashews vs Cooked Frozen Mixed Vegetables:

• 14 ounces of Roasted Cashews have 1.8 times more Calcium, 26.7 times more Copper, 7.3 times more Iron, 11.8 times more Magnesium, 2.2 times more Manganese, 9.6 times more Phosphorus, 3.3 times more Potassium, 39 times more Selenium and 11.4 times more Zinc than Cooked Frozen Mixed Vegetables.
• While 14 oz of Boiled and Drained Frozen Mixed Vegetables contain 2.2 times more Sodium and 49 times more Water than Dry Roasted Cashew Nuts.
• 14 ounces of Cooked Frozen Mixed Vegetables lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Cashews have 8.8 times more Energy, 309 times more Fat, 295.4 times more Saturated Fat, 8.5 times more Omega 3, 144.5 times more Omega 6, 2.5 times more Carbohydrate, 1.6 times more Sugars and 5.4 times more Protein than Cooked Frozen Mixed Vegetables.
• While 14 oz of Boiled and Drained Frozen Mixed Vegetables contain 1.5 times more Fiber than Dry Roasted Cashew Nuts.
• 14 ounces of Cooked Frozen Mixed Vegetables provide inadequate amounts of Omega 3 and Omega 6