Comparing Nutrients in 1 kilogram Roasted Cashews VS Enriched Bleached 13% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Enriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%

Macro Nutrients

	Roasted Cashews	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	198% 5740kcal	125% 3620kcal	2900kcal per day for Men 19-50 years
Fat	478% 464g	14.2% 14g	97g per day for Men 19-50 years
Saturated Fat	286% 92g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	451% 76.6g	39% 6.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 327g	555% 722g	130g per day for Men 19-50 years
Sugars	69% 50g	15% 11g	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	0.41% 0.3g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	79% 30g	63% 24g	38g per day for Men 19-50 years
Protein	273% 153g	233% 131g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Enriched Bleached 13% Protein White (industrial) Wheat Flour	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	613% 7.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	342% 4.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.5% 14mg	372% 59.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	244% 12mg	77.2% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	197% 2.56mg	34.6% 0.45mg	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	425% 1700μg	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	3.33% 0.5mg	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	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	45% 450mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	2467% 22mg	208% 1.87mg	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	633% 50.6mg	8mg per day for Men 19-50 years
Magnesium	619% 2600mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	271% 6.24mg	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	170% 1190mg	700mg per day for Men 19-50 years
Potassium	166% 5650mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	476% 262μg	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	145% 16mg	11mg per day for Men 19-50 years
Water	0.46% 17g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cashews VS Enriched Bleached 13% Protein White (industrial) Wheat Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Cashews versus 1 kg of Enriched Bleached 13% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Cashews vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

• 1 kilogram of Roasted Cashews has 3.2 times more Vitamin B5, 5.7 times more Vitamin B6, 18.4 times more Vitamin E and 115.7 times more Vitamin K than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 1 kg of Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 3.7 times more Vitamin B1, 2.2 times more Vitamin B2, 4.3 times more Vitamin B3 and 2.5 times more Vitamin B9 than Dry Roasted Cashew Nuts.
• 1 kilogram of Enriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin E and Vitamin K
• Both Dry Roasted Cashew Nuts as well as Enriched Bleached 13% Protein White (industrial) Wheat Flour 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 Enriched Bleached 13% Protein White (industrial) Wheat Flour:

• 1 kilogram of Roasted Cashews has 1.9 times more Calcium, 11.9 times more Copper, 7.4 times more Magnesium, 1.3 times more Manganese, 4.1 times more Phosphorus, 4.4 times more Potassium and 3.5 times more Zinc than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 1 kg of Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 2.2 times more Selenium than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Enriched Bleached 13% Protein White (industrial) Wheat Flour contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Cashews has 1.6 times more Energy, 33.6 times more Fat, 48.4 times more Saturated Fat, 9.5 times more Omega 3, 11.5 times more Omega 6, 4.6 times more Sugars and 1.3 times more Fiber than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 1 kg of Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 2.2 times more Carbohydrate than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Enriched Bleached 13% Protein White (industrial) Wheat Flour offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Enriched Bleached 13% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3