Comparing Nutrients in 14 ounces Cashew Nuts VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cashew Nuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	75.7% 2195kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	179% 174g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	182% 31g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	80% 104g	130g per day for Men 19-50 years
Sugars	32.4% 23.5g	3.78% 2.74g	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	0.27% 0.2g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	27% 10.3g	38g per day for Men 19-50 years
Protein	129% 72.3g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.68mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.6% 3.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.66mg	NA	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	25% 99μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	7.5% 6.75mg	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% 3.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 135μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	14.7% 147mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	968% 8.7mg	NA	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	331% 26.5mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	276% 1159mg	NA	420mg per day for Men 19-50 years
Manganese	286% 6.57mg	NA	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	336% 2354mg	NA	700mg per day for Men 19-50 years
Potassium	77% 2619mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	NA	11mg per day for Men 19-50 years
Water	0.56% 20.6g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Nuts VS Frozen Roasted Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cashew Nuts versus 14 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cashew Nuts vs Frozen Roasted Potatoes with Salt:

• Both Raw Cashew Nuts and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 14 oz
• Both Raw Cashew Nuts as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cashew Nuts vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Cashew Nuts have 2.5 times more Calcium, 13.4 times more Iron and 1.5 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 24.8 times more Sodium than Raw Cashew Nuts.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cashew Nuts have 4.4 times more Energy, 24.2 times more Fat, 46.6 times more Saturated Fat, 8.6 times more Sugars, 1.3 times more Fiber and 8.2 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Cashew Nuts and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate per 14 ounces.