Comparing Nutrients in 1 kilogram Crackers, whole-wheat VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Crackers, whole-wheat	Cashew Nuts	Recommended Dietary Allowance
Energy	147% 4270kcal	191% 5530kcal	2900kcal per day for Men 19-50 years
Fat	146% 141g	452% 439g	97g per day for Men 19-50 years
Saturated Fat	64.5% 20.6g	243% 78g	32g per day for Men 19-50 years
Omega 3	527% 8.43g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	359% 61g	458% 78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	535% 696g	232% 302g	130g per day for Men 19-50 years
Sugars	16.4% 12g	81.5% 59g	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	0.69% 0.5g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	% 8.6g	% 58g	g per day for Men 19-50 years
Fiber	271% 103g	87% 33g	38g per day for Men 19-50 years
Protein	189% 106g	325% 182g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Cashew Nuts	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	353% 4.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	289% 46.3mg	66.4% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	166% 8.3mg	173% 8.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	321% 4.17mg	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	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	5.56% 5mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	227% 272μg	284% 341μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Cashew Nuts	Recommended Dietary Allowance
Calcium	36% 360mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	2439% 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	835% 66.8mg	8mg per day for Men 19-50 years
Magnesium	262% 1100mg	695% 2920mg	420mg per day for Men 19-50 years
Manganese	936% 21.5mg	720% 16.6mg	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	847% 5930mg	700mg per day for Men 19-50 years
Potassium	101% 3450mg	194% 6600mg	3400mg per day for Men 19-50 years
Selenium	184% 101μg	362% 199μg	55μg per day for Men 19-50 years
Sodium	533% 8000mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	239% 26.3mg	525% 57.8mg	11mg per day for Men 19-50 years
Water	0.79% 29.4g	1.4% 52g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat VS Cashew Nuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, whole-wheat versus 1 kg of Cashew Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, whole-wheat vs Cashew Nuts:

• 1 kilogram of Crackers, whole-wheat has 4.4 times more Vitamin B3 and 1.6 times more Vitamin E than Cashew Nuts.
• While 1 kg of Raw Cashew Nuts contains 2.3 times more Vitamin B1, 2.8 times more Vitamin B2, 2.3 times more Vitamin B6 and 1.3 times more Vitamin K than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Cashew Nuts provide similar amounts of Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Crackers, whole-wheat have insufficient amounts of Vitamin B2
• Both Crackers, whole-wheat as well as Raw 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 Cashew Nuts:

• 1 kilogram of Crackers, whole-wheat has 1.3 times more Manganese and 66.7 times more Sodium than Cashew Nuts.
• While 1 kg of Raw Cashew Nuts contains 5.2 times more Copper, 2 times more Iron, 2.7 times more Magnesium, 1.8 times more Phosphorus, 1.9 times more Potassium, 2 times more Selenium and 2.2 times more Zinc than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Cashew Nuts contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, whole-wheat has 13.6 times more Omega 3, 2.3 times more Carbohydrate and 3.1 times more Fiber than Cashew Nuts.
• While 1 kg of Raw Cashew Nuts contains 1.3 times more Energy, 3.1 times more Fat, 3.8 times more Saturated Fat, 1.3 times more Omega 6, 5 times more Sugars and 1.7 times more Protein than Crackers, whole-wheat.