Comparing Nutrients in 1 kilogram Wheat Bagels VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Wheat Bagels	16%	6%	78%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Wheat Bagels	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	86.2% 2500kcal	200% 5800kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	492% 478g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	265% 84.8g	32g per day for Men 19-50 years
Omega 3	47.5% 0.76g	42.5% 0.68g	1.6g per day for Men 19-50 years
Omega 6	50.5% 8.6g	499% 84.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	376% 489g	230% 299g	130g per day for Men 19-50 years
Sugars	84.4% 61.2g	69% 50g	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	1.1% 0.8g	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	% 0.8g	g per day for Men 19-50 years
Sucrose	NA	% 48.4g	g per day for Men 19-50 years
Fiber	108% 41g	87% 33g	38g per day for Men 19-50 years
Protein	182% 102g	301% 168g	56g per day for Men 19-50 years

Vitamins

	Wheat Bagels	Oil 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	336% 4.03mg	303% 3.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	168% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	211% 33.7mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.75mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	248% 3.23mg	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	190% 760μg	62.5% 250μg	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	3.33% 3mg	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	21.3% 3.2mg	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bagels	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	20% 200mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	2270% 20.4mg	0.9mg per day for Men 19-50 years
Fluoride	6.03% 241μg	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	345% 27.6mg	756% 60.5mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	650% 2730mg	420mg per day for Men 19-50 years
Manganese	622% 14.3mg	725% 16.7mg	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	203% 1420mg	759% 5310mg	700mg per day for Men 19-50 years
Potassium	48.5% 1650mg	186% 6320mg	3400mg per day for Men 19-50 years
Selenium	522% 287μg	369% 203μg	55μg per day for Men 19-50 years
Sodium	293% 4390mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	486% 53.5mg	11mg per day for Men 19-50 years
Water	10% 376g	0.94% 34.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Bagels VS Oil Roasted Cashews per 1 kg

Compare the macro and micronutrient content in 1 kg of Wheat Bagels versus 1 kg of Oil Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Wheat Bagels vs Oil Roasted Cashews:

• 1 kilogram of Wheat Bagels has 1.9 times more Vitamin B3 and 3 times more Vitamin B9 than Oil Roasted Cashews.
• While 1 kg of Oil Roasted Cashew Nuts contains 2.3 times more Vitamin B5, 2.2 times more Vitamin B6, 2.9 times more Vitamin E and 23.1 times more Vitamin K than Wheat Bagels.
• Both Wheat Bagels and Oil Roasted Cashews provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Wheat Bagels have insufficient amounts of Vitamin K
• Both Wheat Bagels as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Wheat Bagels vs Oil Roasted Cashews:

• 1 kilogram of Wheat Bagels has 1.4 times more Selenium and 33.8 times more Sodium than Oil Roasted Cashews.
• While 1 kg of Oil Roasted Cashew Nuts contains 2.2 times more Calcium, 11.7 times more Copper, 2.2 times more Iron, 5.4 times more Magnesium, 3.7 times more Phosphorus, 3.8 times more Potassium and 4.9 times more Zinc than Wheat Bagels.
• Both Wheat Bagels and Oil Roasted Cashews contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Wheat Bagels has 1.6 times more Carbohydrate, 1.2 times more Sugars and 1.2 times more Fiber than Oil Roasted Cashews.
• While 1 kg of Oil Roasted Cashew Nuts contains 2.3 times more Energy, 31.2 times more Fat, more Saturated Fat, 9.9 times more Omega 6 and 1.7 times more Protein than Wheat Bagels.
• Both Wheat Bagels and Oil Roasted Cashews offer comparable quantities of Omega 3 per one kilogram.