Comparing Nutrients in 1 kilogram Roasted Cashews VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%

Macro Nutrients

	Roasted Cashews	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Energy	198% 5740kcal	133% 3850kcal	2900kcal per day for Men 19-50 years
Fat	478% 464g	57.7% 56g	97g per day for Men 19-50 years
Saturated Fat	286% 92g	25% 8g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	451% 76.6g	131% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 327g	586% 762g	130g per day for Men 19-50 years
Sugars	69% 50g	326% 236g	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	127% 71g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Vitamin A	0% 0μg	456% 4100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	567% 6.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	592% 7.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.5% 14mg	568% 91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	244% 12mg	155% 7.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	197% 2.56mg	700% 9.1mg	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	455% 1820μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1138% 27.3μg	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	122% 730IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	61.3% 9.2mg	155% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	289% 347μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Calcium	45% 450mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	2467% 22mg	526% 4.73mg	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	1228% 98mg	8mg per day for Men 19-50 years
Magnesium	619% 2600mg	286% 1200mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	1076% 24.7mg	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	420% 2940mg	700mg per day for Men 19-50 years
Potassium	166% 5650mg	112% 3820mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	315% 173μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	163% 2450mg	1500mg per day for Men 19-50 years
Zinc	509% 56mg	248% 27.3mg	11mg per day for Men 19-50 years
Water	0.46% 17g	2.3% 85g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cashews VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Cashews versus 1 kg of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits 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, wheat and bran, presweetened with nuts and fruits:

• 1 kilogram of Roasted Cashews has 1.6 times more Vitamin B5 and 20.4 times more Vitamin K than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 1 kg of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contains more Vitamin A, 3.4 times more Vitamin B1, 3.9 times more Vitamin B2, 6.5 times more Vitamin B3, 3.6 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin B12, more Vitamin D and 2.5 times more Vitamin E than Dry Roasted Cashew Nuts.
• 1 kilogram of Roasted Cashews have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 1 kilogram of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Vitamin K
• Both Dry Roasted Cashew Nuts as well as Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Roasted Cashews vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• 1 kilogram of Roasted Cashews has 4.7 times more Copper, 2.2 times more Magnesium, 1.7 times more Phosphorus, 1.5 times more Potassium and 2.1 times more Zinc than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 1 kg of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contains 1.6 times more Iron, 3 times more Manganese, 1.5 times more Selenium and 15.3 times more Sodium than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Cashews has 1.5 times more Energy, 8.3 times more Fat, 11.4 times more Saturated Fat, 2.2 times more Omega 3, 3.5 times more Omega 6 and 2.2 times more Protein than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 1 kg of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contains 2.3 times more Carbohydrate, 4.7 times more Sugars and 3.2 times more Fiber than Dry Roasted Cashew Nuts.