Comparing Nutrients in 300 calories Roasted Cashews VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Weight per 300 calories

• Roasted Cashews: 52.3g
• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR: 74.4g

Roasted Cashews have 1.4 times more energy per 100g than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR. It has very high energy density when compared to other foods. Snacks, NUTRI-GRAIN FRUIT AND NUT BAR having very high energy density.

Discover which food has more nutrients per 300 calories - Roasted Cashews or Snacks, NUTRI-GRAIN FRUIT AND NUT BAR?

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Roasted Cashews	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.2g	8.4% 8.14g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	5.26% 0.084g	2.84% 0.045g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	11% 1.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	33.3% 24g	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	4.13% 1.57g	14.7% 5.6g	38g per day for Men 19-50 years
Protein	14.3% 8g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	0% 0μg	22% 199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.04% 0.1mg	35.3% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.57% 0.73mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	35% 0.46mg	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	23.6% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	36% 0.86μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.17% 0.15mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.85% 23IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.2% 0.48mg	18.5% 2.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	0.74% 0.89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	2.35% 23.5mg	4.84% 48.4mg	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	0.004% 0.15μg	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	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	18.8% 0.43mg	46.6% 1.07mg	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	31% 216mg	700mg per day for Men 19-50 years
Potassium	8.7% 295mg	7.2% 244mg	3400mg per day for Men 19-50 years
Selenium	11% 6.1μg	15.3% 8.4μg	55μg per day for Men 19-50 years
Sodium	0.56% 8.36mg	9.68% 145mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	0.024% 0.89g	0.23% 8.4g	3700g per day for Men 19-50 years

Roasted Cashews VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Cashews or Snacks, NUTRI-GRAIN FRUIT AND NUT BAR?

Lets compare vitamin content per 300 calories of Roasted Cashews vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• 300 calories of Roasted Cashews have 3.3 times more Vitamin B5 and 20.3 times more Vitamin K than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 300 kcal of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain more Vitamin A, 3.3 times more Vitamin B1, 4.4 times more Vitamin B2, 6.6 times more Vitamin B3, 3.4 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin B12 and 5.8 times more Vitamin E than Dry Roasted Cashew Nuts.
• 300 calories of Roasted Cashews have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin E
• 300 calories of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Vitamin B5 and Vitamin K
• Both Dry Roasted Cashew Nuts as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Cashews vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• 300 calories of Roasted Cashews have 3.6 times more Copper, 1.7 times more Magnesium and 1.2 times more Potassium than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 300 kcal of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 1.3 times more Iron, 2.5 times more Manganese, 1.4 times more Selenium and 17.4 times more Sodium than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain similar levels of Phosphorus and Zinc per 300 calories.
• Both Dry Roasted Cashew Nuts as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Cashews have 3 times more Fat, 3.3 times more Saturated Fat and 2.1 times more Omega 6 than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 300 kcal of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 2.9 times more Carbohydrate, 9.2 times more Sugars and 3.6 times more Fiber than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Roasted Cashews provide inadequate amounts of Fiber
• Both Dry Roasted Cashew Nuts as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR provide inadequate amounts of Omega 3 in 300 calories.