Comparing Nutrients in 1 kilogram Nabisco, Nabisco Grahams Crackers VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Grahams Crackers	7%	21%	72%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Nabisco, Nabisco Grahams Crackers	Roasted Cashews	Recommended Dietary Allowance
Energy	146% 4240kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	478% 464g	97g per day for Men 19-50 years
Saturated Fat	48.8% 15.6g	286% 92g	32g per day for Men 19-50 years
Omega 3	NA	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	NA	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	586% 762g	251% 327g	130g per day for Men 19-50 years
Sugars	317% 230g	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	89.5% 34g	79% 30g	38g per day for Men 19-50 years
Protein	125% 70g	273% 153g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Grahams Crackers	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.28mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 37.8mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	244% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	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	115% 460μg	173% 690μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Grahams Crackers	Roasted Cashews	Recommended Dietary Allowance
Calcium	79% 790mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	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	516% 41.3mg	750% 60mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	619% 2600mg	420mg per day for Men 19-50 years
Manganese	NA	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	289% 2020mg	700% 4900mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	166% 5650mg	3400mg per day for Men 19-50 years
Selenium	NA	213% 117μg	55μg per day for Men 19-50 years
Sodium	439% 6590mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	509% 56mg	11mg per day for Men 19-50 years
Water	0.97% 36g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Nabisco, Nabisco Grahams Crackers VS Roasted Cashews per 1 kg

Compare the macro and micronutrient content in 1 kg of Nabisco, Nabisco Grahams Crackers 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 Nabisco, Nabisco Grahams Crackers vs Roasted Cashews:

• 1 kilogram of Nabisco, Nabisco Grahams Crackers has 2.7 times more Vitamin B3 than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 2.6 times more Vitamin B6 and 1.5 times more Vitamin B9 than Nabisco, Nabisco Grahams Crackers.
• Both Nabisco, Nabisco Grahams Crackers and Roasted Cashews provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• Both Nabisco, Nabisco Grahams Crackers as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Nabisco, Nabisco Grahams Crackers vs Roasted Cashews:

• 1 kilogram of Nabisco, Nabisco Grahams Crackers has 1.8 times more Calcium and 41.2 times more Sodium than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 74 times more Copper, 1.5 times more Iron, 4.4 times more Magnesium, 2.4 times more Phosphorus, 3.2 times more Potassium and 2.9 times more Zinc than Nabisco, Nabisco Grahams Crackers.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Nabisco, Nabisco Grahams Crackers has 2.3 times more Carbohydrate and 4.6 times more Sugars than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 1.4 times more Energy, 4.6 times more Fat, 5.9 times more Saturated Fat and 2.2 times more Protein than Nabisco, Nabisco Grahams Crackers.
• Both Nabisco, Nabisco Grahams Crackers and Roasted Cashews offer comparable quantities of Fiber per one kilogram.