Comparing Nutrients in 1 pound Oats VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Oats	Roasted Cashews	Recommended Dietary Allowance
Energy	61% 1764kcal	89.8% 2604kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.3g	217% 210g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.52g	130% 41.5g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	64.7% 11g	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	231% 301g	114% 148g	130g per day for Men 19-50 years
Sugars	NA	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	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	127% 48g	36% 13.6g	38g per day for Men 19-50 years
Protein	137% 76.6g	124% 69.4g	56g per day for Men 19-50 years

Vitamins

	Oats	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	288% 3.46mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.2% 4.36mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.12mg	111% 5.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	89.3% 1.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	331% 99μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	63.5% 254μg	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	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	NA	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	131% 157μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Roasted Cashews	Recommended Dietary Allowance
Calcium	24.5% 245mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	315% 2.84mg	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	268% 21.4mg	340% 27.2mg	8mg per day for Men 19-50 years
Magnesium	191% 803mg	281% 1179mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	163% 3.75mg	2.3mg per day for Men 19-50 years
Molybdenum	1613% 726μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	339% 2372mg	318% 2223mg	700mg per day for Men 19-50 years
Potassium	57.2% 1946mg	75.4% 2563mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	164% 18mg	231% 25.4mg	11mg per day for Men 19-50 years
Water	1% 37.3g	0.21% 7.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oats VS Roasted Cashews per 1 lb

Compare the macro and micronutrient content in 1 lb of Oats 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 Oats vs Roasted Cashews:

• 1 pound of Oats has 3.8 times more Vitamin B1 than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 1.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.2 times more Vitamin B6 than Oats.
• Both Oats and Roasted Cashews provide similar amounts of Vitamin B5 and Vitamin B9 per one pound.
• Both Oats as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oats vs Roasted Cashews:

• 1 pound of Oats has 6 times more Manganese and 2.2 times more Selenium than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 3.5 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 1.3 times more Potassium and 1.4 times more Zinc than Oats.
• Both Oats and Roasted Cashews contain similar levels of Calcium and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oats has 2 times more Carbohydrate and 3.5 times more Fiber than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 1.5 times more Energy, 6.7 times more Fat, 7.5 times more Saturated Fat, 1.5 times more Omega 3 and 3.2 times more Omega 6 than Oats.
• Both Oats and Roasted Cashews offer comparable quantities of Protein per one pound.