Comparing Nutrients in 1 kilogram Roasted Cashews VS Cooked Millet

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Cooked Millet	12%	8%	80%

Macro Nutrients

	Roasted Cashews	Cooked Millet	Recommended Dietary Allowance
Energy	198% 5740kcal	41% 1190kcal	2900kcal per day for Men 19-50 years
Fat	478% 464g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	286% 92g	5.38% 1.72g	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	28.2% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 327g	182% 237g	130g per day for Men 19-50 years
Sugars	69% 50g	1.8% 1.3g	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	34.2% 13g	38g per day for Men 19-50 years
Protein	273% 153g	62.7% 35g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Cooked Millet	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	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.5% 14mg	83% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	244% 12mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	197% 2.56mg	83% 1.08mg	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	47.5% 190μg	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	0% 0mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	289% 347μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Cooked Millet	Recommended Dietary Allowance
Calcium	45% 450mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	2467% 22mg	179% 1.6mg	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	78.8% 6.3mg	8mg per day for Men 19-50 years
Magnesium	619% 2600mg	105% 440mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	118% 2.72mg	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	143% 1000mg	700mg per day for Men 19-50 years
Potassium	166% 5650mg	18.2% 620mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	509% 56mg	82.7% 9.1mg	11mg per day for Men 19-50 years
Water	0.46% 17g	19.3% 714g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cashews VS Cooked Millet per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Cashews versus 1 kg of Cooked Millet to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Cashews vs Cooked Millet:

• 1 kilogram of Roasted Cashews has 1.9 times more Vitamin B1, 2.4 times more Vitamin B2, 7.1 times more Vitamin B5, 2.4 times more Vitamin B6, 3.6 times more Vitamin B9, 46 times more Vitamin E and 115.7 times more Vitamin K than Cooked Millet.
• Both Roasted Cashews and Cooked Millet provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Cooked Millet have insufficient amounts of Vitamin E and Vitamin K
• Both Dry Roasted Cashew Nuts as well as Cooked Millet 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 Cooked Millet:

• 1 kilogram of Roasted Cashews has 15 times more Calcium, 13.8 times more Copper, 9.5 times more Iron, 5.9 times more Magnesium, 3 times more Manganese, 4.9 times more Phosphorus, 9.1 times more Potassium, 13 times more Selenium and 6.2 times more Zinc than Cooked Millet.
• 1 kilogram of Cooked Millet lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Cashews has 4.8 times more Energy, 46.4 times more Fat, 53.2 times more Saturated Fat, 5.8 times more Omega 3, 16 times more Omega 6, 1.4 times more Carbohydrate, 38.5 times more Sugars, 2.3 times more Fiber and 4.4 times more Protein than Cooked Millet.
• 1 kilogram of Cooked Millet provide inadequate amounts of Omega 3