Comparing Nutrients in 1 kilogram Toasted Oat Bran Bread VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Toasted Oat Bran Bread	17%	16%	67%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Toasted Oat Bran Bread	Roasted Cashews	Recommended Dietary Allowance
Energy	89.3% 2590kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	478% 464g	97g per day for Men 19-50 years
Saturated Fat	24% 7.66g	286% 92g	32g per day for Men 19-50 years
Omega 3	71.3% 1.14g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	451% 76.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	336% 437g	251% 327g	130g per day for Men 19-50 years
Sugars	117% 84.6g	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	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	129% 49g	79% 30g	38g per day for Men 19-50 years
Protein	204% 114g	273% 153g	56g per day for Men 19-50 years

Vitamins

	Toasted Oat Bran Bread	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	369% 4.43mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	264% 3.43mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 47.8mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	244% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	197% 2.56mg	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	173% 690μg	173% 690μg	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	32% 4.8mg	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oat Bran Bread	Roasted Cashews	Recommended Dietary Allowance
Calcium	71% 710mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	2467% 22mg	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	429% 34.3mg	750% 60mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	619% 2600mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	359% 8.26mg	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	166% 1160mg	700% 4900mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	166% 5650mg	3400mg per day for Men 19-50 years
Selenium	600% 330μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	258% 3870mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	509% 56mg	11mg per day for Men 19-50 years
Water	10.4% 385g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Oat Bran Bread VS Roasted Cashews per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Oat Bran Bread versus 1 kg of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Oat Bran Bread vs Roasted Cashews:

• 1 kilogram of Toasted Oat Bran Bread has 2.2 times more Vitamin B1, 1.7 times more Vitamin B2 and 3.4 times more Vitamin B3 than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 10.7 times more Vitamin B5, 6.4 times more Vitamin B6, 1.9 times more Vitamin E and 26.7 times more Vitamin K than Toasted Oat Bran Bread.
• Both Toasted Oat Bran Bread and Roasted Cashews provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Toasted Oat Bran Bread have insufficient amounts of Vitamin K
• Both Toasted Oat Bran Bread as well as Dry 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 Toasted Oat Bran Bread vs Roasted Cashews:

• 1 kilogram of Toasted Oat Bran Bread has 1.6 times more Calcium, 2.8 times more Selenium and 24.2 times more Sodium than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 17.3 times more Copper, 1.7 times more Iron, 7.6 times more Magnesium, 4.2 times more Phosphorus, 4.6 times more Potassium and 5.3 times more Zinc than Toasted Oat Bran Bread.
• Both Toasted Oat Bran Bread and Roasted Cashews contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Oat Bran Bread has 1.3 times more Carbohydrate, 1.7 times more Sugars and 1.6 times more Fiber than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 2.2 times more Energy, 9.7 times more Fat, 12 times more Saturated Fat, 1.4 times more Omega 3, 4.4 times more Omega 6 and 1.3 times more Protein than Toasted Oat Bran Bread.