Comparing Nutrients in 14 ounces Radicchio VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Radicchio	22%	9%	69%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Radicchio	Roasted Cashews	Recommended Dietary Allowance
Energy	3.15% 91kcal	78.6% 2278kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	190% 184g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	114% 36.3g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	179% 30.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	100% 130g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	27.4% 20g	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	9.4% 3.57g	31.3% 12g	38g per day for Men 19-50 years
Protein	10% 5.68g	109% 60.8g	56g per day for Men 19-50 years

Vitamins

	Radicchio	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	34.7% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	97% 4.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	78% 1mg	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	59.5% 238μg	68.5% 274μg	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	35.3% 31.8mg	0% 0mg	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	59.8% 8.97mg	24.3% 3.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	844% 1013μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Radicchio	Roasted Cashews	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	979% 8.8mg	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	28.3% 2.26mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	246% 1032mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	143% 3.28mg	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	22.7% 159mg	278% 1945mg	700mg per day for Men 19-50 years
Potassium	35.3% 1199mg	66% 2242mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	84.4% 46.4μg	55μg per day for Men 19-50 years
Sodium	5.82% 87.3mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	202% 22.2mg	11mg per day for Men 19-50 years
Water	10% 370g	0.18% 6.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Radicchio VS Roasted Cashews per 14 oz

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

Lets compare vitamin content per 14 ounces of Radicchio vs Roasted Cashews:

• 14 ounces of Radicchio have more Vitamin C, 2.5 times more Vitamin E and 7.4 times more Vitamin K than Roasted Cashews.
• While 14 oz of Dry Roasted Cashew Nuts contain 12.5 times more Vitamin B1, 7.1 times more Vitamin B2, 5.5 times more Vitamin B3, 4.5 times more Vitamin B5 and 4.5 times more Vitamin B6 than Raw Radicchio.
• Both Radicchio and Roasted Cashews provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Radicchio have insufficient amounts of Vitamin B1 and Vitamin B3
• 14 ounces of Roasted Cashews have insufficient amounts of Vitamin C
• Both Raw Radicchio as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Radicchio vs Roasted Cashews:

• 14 ounces of Radicchio have 54.8 times more Water than Roasted Cashews.
• While 14 oz of Dry Roasted Cashew Nuts contain 2.4 times more Calcium, 6.5 times more Copper, 10.5 times more Iron, 20 times more Magnesium, 6 times more Manganese, 12.3 times more Phosphorus, 1.9 times more Potassium, 13 times more Selenium and 9 times more Zinc than Raw Radicchio.
• 14 ounces of Radicchio lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dry Roasted Cashew Nuts contain 25 times more Energy, 185.4 times more Fat, 152.6 times more Saturated Fat, 10.1 times more Omega 3, 82.4 times more Omega 6, 7.3 times more Carbohydrate, 8.4 times more Sugars, 3.3 times more Fiber and 10.7 times more Protein than Raw Radicchio.
• 14 ounces of Radicchio provide inadequate amounts of Energy, Omega 3 and Omega 6