Comparing Nutrients in 1 pound Oil Roasted Cashews VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%

Macro Nutrients

	Oil Roasted Cashews	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Energy	91% 2631kcal	55% 1592kcal	2900kcal per day for Men 19-50 years
Fat	223% 217g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	120% 38.5g	5.67% 1.8g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	226% 38.5g	33% 5.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	284% 369g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	5.63% 4.1g	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	0.5% 0.36g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 22g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	148% 56.2g	38g per day for Men 19-50 years
Protein	136% 76.4g	96% 53.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.65mg	110% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.2% 7.87mg	160% 25.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	72.7% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	49% 0.64mg	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	28.3% 113μg	45.4% 181μg	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	1.5% 1.36mg	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	28% 4.17mg	19.7% 2.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	131% 157μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Calcium	19.5% 195mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	1030% 9.27mg	168% 1.5mg	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	343% 27.4mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	295% 1238mg	144% 603mg	420mg per day for Men 19-50 years
Manganese	329% 7.57mg	NA	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	344% 2409mg	249% 1742mg	700mg per day for Men 19-50 years
Potassium	84.3% 2867mg	51.6% 1755mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	48.7% 26.8μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	221% 24.3mg	126% 14mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Cashews VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Cashews versus 1 lb of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Cashews vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 1 pound of Oil Roasted Cashews has 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 2.3 times more Vitamin B6, 1.4 times more Vitamin E and 23.1 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 1 lb of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contains 3.2 times more Vitamin B3 and 1.6 times more Vitamin B9 than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashews and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin K
• Both Oil Roasted Cashew Nuts as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Cashews vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 1 pound of Oil Roasted Cashews has 6.1 times more Copper, 2.4 times more Iron, 2.1 times more Magnesium, 1.4 times more Phosphorus, 1.6 times more Potassium, 3.4 times more Selenium and 1.8 times more Zinc than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 1 lb of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contains 1.3 times more Calcium than Oil Roasted Cashew Nuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Cashews has 1.7 times more Energy, 22.7 times more Fat, 21.2 times more Saturated Fat, 6.9 times more Omega 6, 5.6 times more Sugars and 1.4 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 1 lb of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contains 2.7 times more Carbohydrate and 3.8 times more Fiber than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashews and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size offer comparable quantities of Omega 3 per one pound.