Comparing Nutrients in 1 kilogram Crackers, whole-wheat VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Crackers, whole-wheat	Roasted Cashews	Recommended Dietary Allowance
Energy	147% 4270kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	146% 141g	478% 464g	97g per day for Men 19-50 years
Saturated Fat	64.5% 20.6g	286% 92g	32g per day for Men 19-50 years
Omega 3	527% 8.43g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	359% 61g	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	535% 696g	251% 327g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	0% 0g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 8.6g	NA	g per day for Men 19-50 years
Fiber	271% 103g	79% 30g	38g per day for Men 19-50 years
Protein	189% 106g	273% 153g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	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	152% 1.82mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	289% 46.3mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	166% 8.3mg	244% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	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	70% 280μg	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	94% 14mg	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	227% 272μg	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Roasted Cashews	Recommended Dietary Allowance
Calcium	36% 360mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	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	418% 33.4mg	750% 60mg	8mg per day for Men 19-50 years
Magnesium	262% 1100mg	619% 2600mg	420mg per day for Men 19-50 years
Manganese	936% 21.5mg	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	473% 3310mg	700% 4900mg	700mg per day for Men 19-50 years
Potassium	101% 3450mg	166% 5650mg	3400mg per day for Men 19-50 years
Selenium	184% 101μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	533% 8000mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	239% 26.3mg	509% 56mg	11mg per day for Men 19-50 years
Water	0.79% 29.4g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat VS Roasted Cashews per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, whole-wheat 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 Crackers, whole-wheat vs Roasted Cashews:

• 1 kilogram of Crackers, whole-wheat has 3.3 times more Vitamin B3 and 1.5 times more Vitamin E than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 9.5 times more Vitamin B2, 1.5 times more Vitamin B5, 1.4 times more Vitamin B6, 2.5 times more Vitamin B9 and 1.3 times more Vitamin K than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Roasted Cashews provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Crackers, whole-wheat have insufficient amounts of Vitamin B2
• Both Crackers, whole-wheat 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 Crackers, whole-wheat vs Roasted Cashews:

• 1 kilogram of Crackers, whole-wheat has 2.6 times more Manganese and 50 times more Sodium than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 5.3 times more Copper, 1.8 times more Iron, 2.4 times more Magnesium, 1.5 times more Phosphorus, 1.6 times more Potassium and 2.1 times more Zinc than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Roasted Cashews contain similar levels of Calcium and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, whole-wheat has 5.2 times more Omega 3, 2.1 times more Carbohydrate and 3.4 times more Fiber than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 1.3 times more Energy, 3.3 times more Fat, 4.4 times more Saturated Fat, 1.3 times more Omega 6, 4.2 times more Sugars and 1.4 times more Protein than Crackers, whole-wheat.