Comparing Nutrients in 1 kilogram Oil Roasted Cashews VS Candies, coconut bar, not chocolate covered

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Candies, coconut bar, not chocolate covered	2%	52%	46%

Macro Nutrients

	Oil Roasted Cashews	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Energy	200% 5800kcal	166% 4810kcal	2900kcal per day for Men 19-50 years
Fat	492% 478g	285% 277g	97g per day for Men 19-50 years
Saturated Fat	265% 84.8g	798% 255g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	499% 84.8g	4.94% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	230% 299g	430% 559g	130g per day for Men 19-50 years
Sugars	69% 50g	499% 362g	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	1.1% 0.8g	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	% 0.8g	NA	g per day for Men 19-50 years
Sucrose	% 48.4g	NA	g per day for Men 19-50 years
Fiber	87% 33g	168% 64g	38g per day for Men 19-50 years
Protein	301% 168g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	303% 3.63mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.18mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	248% 3.23mg	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	62.5% 250μg	55% 220μg	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	3.33% 3mg	30% 27mg	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	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	289% 347μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Calcium	43% 430mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	2270% 20.4mg	400% 3.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	756% 60.5mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	650% 2730mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	725% 16.7mg	538% 12.4mg	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	759% 5310mg	133% 930mg	700mg per day for Men 19-50 years
Potassium	186% 6320mg	86.5% 2940mg	3400mg per day for Men 19-50 years
Selenium	369% 203μg	156% 86μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	85.3% 1280mg	1500mg per day for Men 19-50 years
Zinc	486% 53.5mg	93% 10mg	11mg per day for Men 19-50 years
Water	0.94% 34.8g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Cashews VS Candies, coconut bar, not chocolate covered per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Cashews versus 1 kg of Candies, coconut bar, not chocolate covered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Cashews vs Candies, coconut bar, not chocolate covered:

• 1 kilogram of Oil Roasted Cashews has 5.3 times more Vitamin B1, 10.4 times more Vitamin B2, 3.9 times more Vitamin B3, 3.6 times more Vitamin B5, 7.2 times more Vitamin B6, 4.6 times more Vitamin E and 347 times more Vitamin K than Candies, coconut bar, not chocolate covered.
• While 1 kg of Candies, coconut bar, not chocolate covered contains 9 times more Vitamin C than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashews and Candies, coconut bar, not chocolate covered provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Oil Roasted Cashews have insufficient amounts of Vitamin C
• 1 kilogram of Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Oil Roasted Cashew Nuts as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Cashews vs Candies, coconut bar, not chocolate covered:

• 1 kilogram of Oil Roasted Cashews has 5.7 times more Copper, 7.9 times more Iron, 10.1 times more Magnesium, 1.3 times more Manganese, 5.7 times more Phosphorus, 2.1 times more Potassium, 2.4 times more Selenium and 5.2 times more Zinc than Candies, coconut bar, not chocolate covered.
• While 1 kg of Candies, coconut bar, not chocolate covered contains 9.8 times more Sodium than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashews and Candies, coconut bar, not chocolate covered contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Cashews has 1.2 times more Energy, 1.7 times more Fat, more Omega 3, 100.9 times more Omega 6 and 7.9 times more Protein than Candies, coconut bar, not chocolate covered.
• While 1 kg of Candies, coconut bar, not chocolate covered contains 3 times more Saturated Fat, 1.9 times more Carbohydrate, 7.2 times more Sugars and 1.9 times more Fiber than Oil Roasted Cashew Nuts.
• 1 kilogram of Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 3 and Omega 6