Comparing Nutrients in 1 kilogram 51% whole wheat Pasta VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	51% whole wheat Pasta	Roasted Cashews	Recommended Dietary Allowance
Energy	125% 3620kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	27.6% 27g	478% 464g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	286% 92g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	51% 8.65g	451% 76.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	562% 731g	251% 327g	130g per day for Men 19-50 years
Sugars	36% 26g	69% 50g	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	2.76% 2g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 6g	NA	g per day for Men 19-50 years
Fiber	266% 101g	79% 30g	38g per day for Men 19-50 years
Protein	241% 135g	273% 153g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	309% 3.7mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	497% 79.5mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	244% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	197% 2.56mg	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	148% 590μg	173% 690μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.3% 1.7mg	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Roasted Cashews	Recommended Dietary Allowance
Calcium	27% 270mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	473% 4.26mg	2467% 22mg	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	416% 33.3mg	750% 60mg	8mg per day for Men 19-50 years
Magnesium	248% 1040mg	619% 2600mg	420mg per day for Men 19-50 years
Manganese	975% 22.4mg	359% 8.26mg	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	410% 2870mg	700% 4900mg	700mg per day for Men 19-50 years
Potassium	108% 3660mg	166% 5650mg	3400mg per day for Men 19-50 years
Selenium	1262% 694μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	509% 56mg	11mg per day for Men 19-50 years
Water	2.4% 88.5g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% whole wheat Pasta VS Roasted Cashews per 1 kg

Compare the macro and micronutrient content in 1 kg of 51% whole wheat Pasta versus 1 kg of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of 51% whole wheat Pasta vs Roasted Cashews:

• 1 kilogram of 51% whole wheat Pasta has 1.9 times more Vitamin B1 and 5.7 times more Vitamin B3 than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 1.5 times more Vitamin B5, 5.4 times more Vitamin E and 38.6 times more Vitamin K than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Roasted Cashews provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of 51% whole wheat Pasta have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for 51% whole wheat Pasta vs Roasted Cashews:

• 1 kilogram of 51% whole wheat Pasta has 2.7 times more Manganese and 5.9 times more Selenium than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 1.7 times more Calcium, 5.2 times more Copper, 1.8 times more Iron, 2.5 times more Magnesium, 1.7 times more Phosphorus, 1.5 times more Potassium and 2.3 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of 51% whole wheat Pasta has 2.2 times more Carbohydrate and 3.4 times more Fiber than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 1.6 times more Energy, 17.3 times more Fat, 26.1 times more Saturated Fat, 2.6 times more Omega 3, 8.9 times more Omega 6 and 1.9 times more Sugars than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Roasted Cashews offer comparable quantities of Protein per one kilogram.