Comparing Nutrients in 1 pound Roasted Cashews VS Raisin Bread

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Raisin Bread	11%	14%	75%

Macro Nutrients

	Roasted Cashews	Raisin Bread	Recommended Dietary Allowance
Energy	89.8% 2604kcal	43% 1243kcal	2900kcal per day for Men 19-50 years
Fat	217% 210g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	130% 41.5g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	204% 34.7g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	182% 237g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	124% 69.4g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Raisin Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	60.4% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	42.4% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.53mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.3% 1.16mg	24% 0.31mg	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	78.2% 313μg	38.6% 154μg	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	0.5% 0.45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28% 4.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	131% 157μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Raisin Bread	Recommended Dietary Allowance
Calcium	20.4% 204mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	1119% 10mg	100% 0.9mg	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	340% 27.2mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	281% 1179mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	163% 3.75mg	99% 2.27mg	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	318% 2223mg	70.6% 494mg	700mg per day for Men 19-50 years
Potassium	75.4% 2563mg	30.3% 1030mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	NA	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	118% 1769mg	1500mg per day for Men 19-50 years
Zinc	231% 25.4mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	0.21% 7.7g	4.1% 152g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cashews VS Raisin Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Cashews versus 1 lb of Raisin Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Cashews vs Raisin Bread:

• 1 pound of Roasted Cashews has 3.2 times more Vitamin B5, 3.7 times more Vitamin B6 and 2 times more Vitamin B9 than Raisin Bread.
• Both Roasted Cashews and Raisin Bread provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per one pound.
• Both Dry Roasted Cashew Nuts as well as Unenriched Raisin Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Roasted Cashews vs Raisin Bread:

• 1 pound of Roasted Cashews has 11.2 times more Copper, 3.3 times more Iron, 10 times more Magnesium, 1.6 times more Manganese, 4.5 times more Phosphorus, 2.5 times more Potassium and 7.8 times more Zinc than Raisin Bread.
• While 1 lb of Unenriched Raisin Bread contains 1.5 times more Calcium and 24.4 times more Sodium than Dry Roasted Cashew Nuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Cashews has 2.1 times more Energy, 10.5 times more Fat, 8.5 times more Saturated Fat, 4.2 times more Omega 3, 12 times more Omega 6 and 1.9 times more Protein than Raisin Bread.
• While 1 lb of Unenriched Raisin Bread contains 1.6 times more Carbohydrate and 1.4 times more Fiber than Dry Roasted Cashew Nuts.