Comparing Nutrients in 1 kilogram Whole Wheat Flour VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Whole Wheat Flour	Roasted Cashews	Recommended Dietary Allowance
Energy	117% 3400kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	478% 464g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	286% 92g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	64.3% 11g	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	554% 720g	251% 327g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	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	0.69% 0.5g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	282% 107g	79% 30g	38g per day for Men 19-50 years
Protein	236% 132g	273% 153g	56g per day for Men 19-50 years

Vitamins

	Whole 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	418% 5mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.6mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.03mg	244% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	313% 4.07mg	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	110% 440μg	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	47.3% 7.1mg	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Roasted Cashews	Recommended Dietary Allowance
Calcium	34% 340mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	456% 4.1mg	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	450% 36mg	750% 60mg	8mg per day for Men 19-50 years
Magnesium	326% 1370mg	619% 2600mg	420mg per day for Men 19-50 years
Manganese	1768% 40.7mg	359% 8.26mg	2.3mg per day for Men 19-50 years
Molybdenum	1300% 585μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	510% 3570mg	700% 4900mg	700mg per day for Men 19-50 years
Potassium	107% 3630mg	166% 5650mg	3400mg per day for Men 19-50 years
Selenium	1124% 618μg	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	236% 26mg	509% 56mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat Flour VS Roasted Cashews per 1 kg

Compare the macro and micronutrient content in 1 kg of Whole 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 Whole Wheat Flour vs Roasted Cashews:

• 1 kilogram of Whole Wheat Flour has 2.5 times more Vitamin B1, 3.5 times more Vitamin B3 and 1.6 times more Vitamin B6 than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 2 times more Vitamin B5, 1.6 times more Vitamin B9, 1.3 times more Vitamin E and 18.3 times more Vitamin K than Whole-grain Wheat Flour.
• Both Whole Wheat Flour and Roasted Cashews provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Whole Wheat Flour have insufficient amounts of Vitamin K
• Both Whole-grain 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 Whole Wheat Flour vs Roasted Cashews:

• 1 kilogram of Whole Wheat Flour has 4.9 times more Manganese and 5.3 times more Selenium than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 1.3 times more Calcium, 5.4 times more Copper, 1.7 times more Iron, 1.9 times more Magnesium, 1.4 times more Phosphorus, 1.6 times more Potassium and 2.2 times more Zinc than Whole-grain Wheat Flour.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Wheat Flour has 2.2 times more Carbohydrate and 3.6 times more Fiber than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 1.7 times more Energy, 18.5 times more Fat, 21.3 times more Saturated Fat, 2.2 times more Omega 3, 7 times more Omega 6 and 12.2 times more Sugars than Whole-grain Wheat Flour.
• Both Whole Wheat Flour and Roasted Cashews offer comparable quantities of Protein per one kilogram.