Comparing Nutrients in 300 calories Roasted Cashews VS Oat Flour

Weight per 300 calories

• Roasted Cashews: 52.3g
• Oat Flour: 74.3g

Roasted Cashews have 1.4 times more energy per 100g than Oat Flour. It has very high energy density when compared to other foods. Partially Debranned Oat Flour having very high energy density.

Discover which food has more nutrients per 300 calories - Roasted Cashews or Oat Flour?

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Oat Flour	15%	20%	65%

Macro Nutrients

	Roasted Cashews	Oat Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.2g	7% 6.77g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	5.26% 0.084g	6.73% 0.11g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	37.5% 48.8g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	0.82% 0.59g	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	0% 0g	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	% 0.074g	g per day for Men 19-50 years
Sucrose	NA	% 0.37g	g per day for Men 19-50 years
Fiber	4.13% 1.57g	12.7% 4.83g	38g per day for Men 19-50 years
Protein	14.3% 8g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Oat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.04% 0.1mg	7.14% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.57% 0.73mg	6.84% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	7.14% 0.093mg	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	9% 36μg	5.94% 23.8μg	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	3.2% 0.48mg	3.47% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	2% 2.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Oat Flour	Recommended Dietary Allowance
Calcium	2.35% 23.5mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	36% 0.32mg	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	39% 3.14mg	37% 2.97mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	18.8% 0.43mg	130% 3mg	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	36.6% 256mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	8.7% 295mg	8.1% 275mg	3400mg per day for Men 19-50 years
Selenium	11% 6.1μg	46% 25.2μg	55μg per day for Men 19-50 years
Sodium	0.56% 8.36mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	21.6% 2.38mg	11mg per day for Men 19-50 years
Water	0.024% 0.89g	0.17% 6.35g	3700g per day for Men 19-50 years

Roasted Cashews VS Oat Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Cashews or Oat Flour?

Lets compare vitamin content per 300 calories of Roasted Cashews vs Oat Flour:

• 300 calories of Roasted Cashews have 4.3 times more Vitamin B5, 1.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 7.6 times more Vitamin K than Oat Flour.
• While 300 kcal of Partially Debranned Oat Flour contain 4.9 times more Vitamin B1 and 1.5 times more Vitamin B3 than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Oat Flour provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Roasted Cashews have insufficient amounts of Vitamin B3
• 300 calories of Oat Flour have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin K
• Both Dry Roasted Cashew Nuts as well as Partially Debranned Oat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Roasted Cashews vs Oat Flour:

• 300 calories of Roasted Cashews have 3.6 times more Copper, 1.3 times more Magnesium and 1.2 times more Zinc than Oat Flour.
• While 300 kcal of Partially Debranned Oat Flour contain 6.9 times more Manganese, 1.3 times more Phosphorus and 4.1 times more Selenium than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Oat Flour contain similar levels of Iron and Potassium per 300 calories.
• Both Dry Roasted Cashew Nuts as well as Partially Debranned Oat Flour lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Cashews have 3.6 times more Fat, 4 times more Saturated Fat and 1.7 times more Omega 6 than Oat Flour.
• While 300 kcal of Partially Debranned Oat Flour contain 1.3 times more Omega 3, 2.9 times more Carbohydrate, 3.1 times more Fiber and 1.4 times more Protein than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Oat Flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Roasted Cashews provide inadequate amounts of Omega 3 and Fiber