Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Roasted Cashews	Recommended Dietary Allowance
Energy	56.3% 1633kcal	89.8% 2604kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	217% 210g	97g per day for Men 19-50 years
Saturated Fat	8.58% 2.74g	130% 41.5g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	32.3% 5.5g	204% 34.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	264% 343g	114% 148g	130g per day for Men 19-50 years
Sugars	223% 162g	31.3% 22.7g	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	48% 35g	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	% 34.5g	NA	g per day for Men 19-50 years
Sucrose	% 91g	NA	g per day for Men 19-50 years
Fiber	69.2% 26.3g	36% 13.6g	38g per day for Men 19-50 years
Protein	73.8% 41.3g	124% 69.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	249% 2241μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	299% 3.6mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	234% 3.04mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	297% 47.5mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.3% 3.76mg	111% 5.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	387% 5.03mg	89.3% 1.16mg	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	242% 966μg	78.2% 313μg	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	3.53% 3.18mg	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	12% 1.8mg	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	131% 157μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Roasted Cashews	Recommended Dietary Allowance
Calcium	107% 1066mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	1119% 10mg	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	516% 41.3mg	340% 27.2mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	281% 1179mg	420mg per day for Men 19-50 years
Manganese	403% 9.27mg	163% 3.75mg	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	189% 1324mg	318% 2223mg	700mg per day for Men 19-50 years
Potassium	48% 1633mg	75.4% 2563mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	133% 1996mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	81.6% 9mg	231% 25.4mg	11mg per day for Men 19-50 years
Water	1.04% 38.3g	0.21% 7.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Roasted Cashews per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry versus 1 lb of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Roasted Cashews:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry has more Vitamin A, 4 times more Vitamin B1, 3.4 times more Vitamin B2, 7.5 times more Vitamin B3, 4.3 times more Vitamin B6 and 3.1 times more Vitamin B9 than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 1.5 times more Vitamin B5, 2.3 times more Vitamin E and 15.1 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• 1 pound of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin K
• 1 pound of Roasted Cashews have insufficient amounts of Vitamin A
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Roasted Cashews:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry has 5.2 times more Calcium, 1.5 times more Iron, 2.5 times more Manganese and 27.5 times more Sodium than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 7 times more Copper, 3.2 times more Magnesium, 1.7 times more Phosphorus, 1.6 times more Potassium, 4 times more Selenium and 2.8 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry has 2.3 times more Carbohydrate, 7.1 times more Sugars and 1.9 times more Fiber than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 1.6 times more Energy, 11.6 times more Fat, 15.1 times more Saturated Fat, 3.8 times more Omega 3, 6.3 times more Omega 6 and 1.7 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.