Comparing Nutrients in 1 kilogram Roasted Cashews VS Seedless Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Roasted Cashews	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	198% 5740kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	478% 464g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	286% 92g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	451% 76.6g	2.53% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	251% 327g	61.5% 80g	130g per day for Men 19-50 years
Sugars	69% 50g	83.3% 60.4g	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	42% 30.5g	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	% 28g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	79% 30g	23.7% 9g	38g per day for Men 19-50 years
Protein	273% 153g	18.2% 10g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.5% 14mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	244% 12mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	197% 2.56mg	46% 0.6mg	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	72.5% 290μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	71% 64mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	61.3% 9.2mg	103% 15.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	289% 347μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	45% 450mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	2467% 22mg	75.6% 0.68mg	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	135% 11mg	8mg per day for Men 19-50 years
Magnesium	619% 2600mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	149% 3.43mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	166% 5650mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	NA	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	509% 56mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	0.46% 17g	24.2% 897g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cashews VS Seedless Raspberries Puree per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Cashews vs Seedless Raspberries Puree:

• 1 kilogram of Roasted Cashews has 2.2 times more Vitamin B1, 2 times more Vitamin B2, 2.9 times more Vitamin B3, 3.9 times more Vitamin B5, 4.3 times more Vitamin B6 and 2.4 times more Vitamin B9 than Seedless Raspberries Puree.
• While 1 kg of Seedless Raspberries Puree contains more Vitamin C and 1.7 times more Vitamin E than Dry Roasted Cashew Nuts.
• 1 kilogram of Roasted Cashews have insufficient amounts of Vitamin C
• Both Dry Roasted Cashew Nuts as well as Seedless Raspberries Puree have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Roasted Cashews vs Seedless Raspberries Puree:

• 1 kilogram of Roasted Cashews has 3.2 times more Calcium, 32.6 times more Copper, 5.6 times more Iron, 17.3 times more Magnesium, 2.4 times more Manganese, 24.5 times more Phosphorus, 3.3 times more Potassium and 31.1 times more Zinc than Seedless Raspberries Puree.
• While 1 kg of Seedless Raspberries Puree contains 52.8 times more Water than Dry Roasted Cashew Nuts.
• 1 kilogram of Seedless Raspberries Puree lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Cashews has 14 times more Energy, 53.3 times more Fat, 143.1 times more Saturated Fat, 3.4 times more Omega 3, 178.1 times more Omega 6, 4.1 times more Carbohydrate, 3.3 times more Fiber and 15 times more Protein than Seedless Raspberries Puree.
• Both Roasted Cashews and Seedless Raspberries Puree offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Seedless Raspberries Puree provide inadequate amounts of Energy, Omega 6 and Protein