Comparing Nutrients in 1 kilogram Roasted Cashews VS White Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Roasted Cashews	White Reduced-calorie Bread	Recommended Dietary Allowance
Energy	198% 5740kcal	71.4% 2070kcal	2900kcal per day for Men 19-50 years
Fat	478% 464g	25.8% 25g	97g per day for Men 19-50 years
Saturated Fat	286% 92g	17% 5.5g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	451% 76.6g	31.2% 5.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 327g	341% 443g	130g per day for Men 19-50 years
Sugars	69% 50g	65.7% 47.6g	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	79% 30g	255% 97g	38g per day for Men 19-50 years
Protein	273% 153g	155% 87g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	White Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	342% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	222% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.5% 14mg	228% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	244% 12mg	92% 4.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	197% 2.56mg	32.3% 0.42mg	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	238% 950μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	117% 2.8μg	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	61.3% 9.2mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	289% 347μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	45% 450mg	94% 940mg	1000mg per day for Men 19-50 years
Copper	2467% 22mg	367% 3.3mg	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	750% 60mg	399% 32mg	8mg per day for Men 19-50 years
Magnesium	619% 2600mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	170% 3.9mg	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	700% 4900mg	173% 1210mg	700mg per day for Men 19-50 years
Potassium	166% 5650mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	395% 217μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	319% 4790mg	1500mg per day for Men 19-50 years
Zinc	509% 56mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	0.46% 17g	11.6% 429g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cashews VS White Reduced-calorie Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Cashews versus 1 kg of White Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Cashews vs White Reduced-calorie Bread:

• 1 kilogram of Roasted Cashews has 2.6 times more Vitamin B5, 6.1 times more Vitamin B6, 4.8 times more Vitamin E and 57.8 times more Vitamin K than White Reduced-calorie Bread.
• While 1 kg of White Reduced-calorie Bread contains 2.1 times more Vitamin B1, 1.4 times more Vitamin B2, 2.6 times more Vitamin B3, 1.4 times more Vitamin B9 and more Vitamin B12 than Dry Roasted Cashew Nuts.
• 1 kilogram of Roasted Cashews have insufficient amounts of Vitamin B12
• 1 kilogram of White Reduced-calorie Bread have insufficient amounts of Vitamin E and Vitamin K
• Both Dry Roasted Cashew Nuts as well as White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Cashews vs White Reduced-calorie Bread:

• 1 kilogram of Roasted Cashews has 6.7 times more Copper, 1.9 times more Iron, 11.3 times more Magnesium, 2.1 times more Manganese, 4 times more Phosphorus, 7.4 times more Potassium and 4.2 times more Zinc than White Reduced-calorie Bread.
• While 1 kg of White Reduced-calorie Bread contains 2.1 times more Calcium, 1.9 times more Selenium and 29.9 times more Sodium than Dry Roasted Cashew Nuts.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Cashews has 2.8 times more Energy, 18.5 times more Fat, 16.7 times more Saturated Fat, 5.8 times more Omega 3, 14.4 times more Omega 6 and 1.8 times more Protein than White Reduced-calorie Bread.
• While 1 kg of White Reduced-calorie Bread contains 1.4 times more Carbohydrate and 3.2 times more Fiber than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and White Reduced-calorie Bread offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of White Reduced-calorie Bread provide inadequate amounts of Omega 3