Comparing Nutrients in 1 kilogram Enriched Bleached 15% Protein White (industrial) Wheat Flour VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Roasted Cashews	Recommended Dietary Allowance
Energy	125% 3620kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	478% 464g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.72g	286% 92g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	41% 6.95g	451% 76.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	538% 699g	251% 327g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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	0.41% 0.3g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	63% 24g	79% 30g	38g per day for Men 19-50 years
Protein	274% 153g	273% 153g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	613% 7.36mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	342% 4.45mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	372% 59.5mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.4% 4.27mg	244% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	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	425% 1700μg	173% 690μg	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	3.33% 0.5mg	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Roasted Cashews	Recommended Dietary Allowance
Calcium	17% 170mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	217% 1.95mg	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	633% 50.6mg	750% 60mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	619% 2600mg	420mg per day for Men 19-50 years
Manganese	247% 5.7mg	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	183% 1280mg	700% 4900mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	166% 5650mg	3400mg per day for Men 19-50 years
Selenium	511% 281μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	509% 56mg	11mg per day for Men 19-50 years
Water	3.47% 129g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Bleached 15% Protein White (industrial) Wheat Flour VS Roasted Cashews per 1 kg

Compare the macro and micronutrient content in 1 kg of Enriched Bleached 15% Protein White (industrial) Wheat Flour 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 Enriched Bleached 15% Protein White (industrial) Wheat Flour vs Roasted Cashews:

• 1 kilogram of Enriched Bleached 15% Protein White (industrial) Wheat Flour has 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 Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 2.9 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 15% Protein White (industrial) Wheat Flour.
• 1 kilogram of Enriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin E and Vitamin K
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Enriched Bleached 15% Protein White (industrial) Wheat Flour vs Roasted Cashews:

• 1 kilogram of Enriched Bleached 15% Protein White (industrial) Wheat Flour has 2.4 times more Selenium than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 2.6 times more Calcium, 11.4 times more Copper, 6.8 times more Magnesium, 1.5 times more Manganese, 3.8 times more Phosphorus, 4.7 times more Potassium and 4.8 times more Zinc than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour and Roasted Cashews contain similar levels of Iron per one kilogram.
• 1 kilogram of Enriched Bleached 15% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enriched Bleached 15% Protein White (industrial) Wheat Flour has 2.1 times more Carbohydrate than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 1.6 times more Energy, 32.9 times more Fat, 33.7 times more Saturated Fat, 9.5 times more Omega 3, 11 times more Omega 6, 5.4 times more Sugars and 1.3 times more Fiber than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour and Roasted Cashews offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Enriched Bleached 15% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3