Comparing Nutrients in 1 kilogram Roasted Cashews VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Roasted Cashews	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	198% 5740kcal	124% 3610kcal	2900kcal per day for Men 19-50 years
Fat	478% 464g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	286% 92g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	451% 76.6g	42.4% 7.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 327g	619% 805g	130g per day for Men 19-50 years
Sugars	69% 50g	122% 88.6g	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	342% 130g	38g per day for Men 19-50 years
Protein	273% 153g	200% 112g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	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	542% 6.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.5% 14mg	539% 86.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	244% 12mg	174% 8.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	197% 2.56mg	662% 8.6mg	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	863% 3450μg	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	1.1% 1mg	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	41.3% 6.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	289% 347μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	45% 450mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	2467% 22mg	378% 3.4mg	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	3500% 280mg	8mg per day for Men 19-50 years
Magnesium	619% 2600mg	295% 1240mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	1407% 32.4mg	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	667% 4670mg	700mg per day for Men 19-50 years
Potassium	166% 5650mg	118% 4000mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	165% 91μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	310% 4650mg	1500mg per day for Men 19-50 years
Zinc	509% 56mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.95% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cashews VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Cashews versus 1 kg of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Cashews vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• 1 kilogram of Roasted Cashews has 1.7 times more Vitamin B2, 1.4 times more Vitamin B5, 1.5 times more Vitamin E and 17.4 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 1 kg of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contains 3.3 times more Vitamin B1, 6.2 times more Vitamin B3, 3.4 times more Vitamin B6 and 5 times more Vitamin B9 than Dry Roasted Cashew Nuts.
• 1 kilogram of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin K
• Both Dry Roasted Cashew Nuts as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Cashews vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• 1 kilogram of Roasted Cashews has 1.4 times more Calcium, 6.5 times more Copper, 2.1 times more Magnesium, 1.4 times more Potassium, 1.3 times more Selenium and 2.7 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 1 kg of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contains 4.7 times more Iron, 3.9 times more Manganese and 29.1 times more Sodium than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Cashews has 1.6 times more Energy, 25.6 times more Fat, 26.9 times more Saturated Fat, 2.6 times more Omega 3, 10.6 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 1 kg of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contains 2.5 times more Carbohydrate, 1.8 times more Sugars and 4.3 times more Fiber than Dry Roasted Cashew Nuts.