Comparing Nutrients in 14 ounces Wheat Bran VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Wheat Bran	17%	11%	72%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Wheat Bran	Roasted Cashews	Recommended Dietary Allowance
Energy	29.6% 857kcal	78.6% 2278kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	190% 184g	97g per day for Men 19-50 years
Saturated Fat	7.8% 2.5g	114% 36.3g	32g per day for Men 19-50 years
Omega 3	41.4% 0.66g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	47.6% 8.1g	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	197% 256g	100% 130g	130g per day for Men 19-50 years
Sugars	2.24% 1.63g	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	447% 170g	31.3% 12g	38g per day for Men 19-50 years
Protein	110% 61.7g	109% 60.8g	56g per day for Men 19-50 years

Vitamins

	Wheat Bran	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	173% 2.08mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	176% 2.3mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	337% 54mg	34.7% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.65mg	97% 4.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	398% 5.17mg	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	78.4% 314μg	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	0% 0mg	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	39.4% 5.9mg	24.3% 3.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	Roasted Cashews	Recommended Dietary Allowance
Calcium	29% 290mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	440% 3.96mg	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	524% 42mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	577% 2425mg	246% 1032mg	420mg per day for Men 19-50 years
Manganese	1984% 45.6mg	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	574% 4021mg	278% 1945mg	700mg per day for Men 19-50 years
Potassium	138% 4691mg	66% 2242mg	3400mg per day for Men 19-50 years
Selenium	560% 308μg	84.4% 46.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	262% 29mg	202% 22.2mg	11mg per day for Men 19-50 years
Water	1.06% 39.3g	0.18% 6.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Bran VS Roasted Cashews per 14 oz

Compare the macro and micronutrient content in 14 oz of Wheat Bran 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 Wheat Bran vs Roasted Cashews:

• 14 ounces of Wheat Bran have 2.6 times more Vitamin B1, 2.9 times more Vitamin B2, 9.7 times more Vitamin B3, 1.8 times more Vitamin B5, 5.1 times more Vitamin B6 and 1.6 times more Vitamin E than Roasted Cashews.
• While 14 oz of Dry Roasted Cashew Nuts contain 18.3 times more Vitamin K than Crude Wheat Bran.
• Both Wheat Bran and Roasted Cashews provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Wheat Bran have insufficient amounts of Vitamin K
• Both Crude Wheat Bran as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Wheat Bran vs Roasted Cashews:

• 14 ounces of Wheat Bran have 1.6 times more Calcium, 1.8 times more Iron, 2.4 times more Magnesium, 13.9 times more Manganese, 2.1 times more Phosphorus, 2.1 times more Potassium, 6.6 times more Selenium and 1.3 times more Zinc than Roasted Cashews.
• While 14 oz of Dry Roasted Cashew Nuts contain 2.2 times more Copper than Crude Wheat Bran.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Wheat Bran have 2 times more Carbohydrate and 14.3 times more Fiber than Roasted Cashews.
• While 14 oz of Dry Roasted Cashew Nuts contain 2.7 times more Energy, 10.9 times more Fat, 14.5 times more Saturated Fat, 3.8 times more Omega 6 and 12.2 times more Sugars than Crude Wheat Bran.
• Both Wheat Bran and Roasted Cashews offer comparable quantities of Omega 3 and Protein per 14 ounces.