Comparing Nutrients in 300 calories Roasted Cashews VS Spearmint

Weight per 300 calories

• Roasted Cashews: 52.3g
• Spearmint: 682g

Roasted Cashews have 13 times more energy per 100g than Spearmint. It has very high energy density when compared to other foods. Fresh Spearmint having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Spearmint	25%	12%	63%

Macro Nutrients

	Roasted Cashews	Spearmint	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.2g	5.13% 4.98g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	4.07% 1.3g	32g per day for Men 19-50 years
Omega 3	5.26% 0.084g	144% 2.3g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	2.17% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	44% 57.3g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	4.13% 1.57g	122% 46.4g	38g per day for Men 19-50 years
Protein	14.3% 8g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Spearmint	Recommended Dietary Allowance
Vitamin A	0% 0μg	154% 1384μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	44.3% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.04% 0.1mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.57% 0.73mg	40.4% 6.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	83% 1.08mg	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	179% 716μg	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	101% 91mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Spearmint	Recommended Dietary Allowance
Calcium	2.35% 23.5mg	136% 1357mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	182% 1.64mg	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	1012% 81mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	18.8% 0.43mg	331% 7.62mg	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	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	8.7% 295mg	92% 3123mg	3400mg per day for Men 19-50 years
Selenium	11% 6.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.56% 8.36mg	13.6% 205mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	67.6% 7.43mg	11mg per day for Men 19-50 years
Water	0.024% 0.89g	15.8% 583g	3700g per day for Men 19-50 years

Roasted Cashews VS Spearmint Nutrients Per 300 Kcal

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

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

• 300 kcal of Fresh Spearmint contain more Vitamin A, 5.1 times more Vitamin B1, 11.4 times more Vitamin B2, 8.8 times more Vitamin B3, 2.7 times more Vitamin B5, 8.1 times more Vitamin B6, 19.9 times more Vitamin B9 and more Vitamin C than Dry Roasted Cashew Nuts.
• 300 calories of Roasted Cashews have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Dry Roasted Cashew Nuts as well as Fresh Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Cashews vs Spearmint:

• 300 kcal of Fresh Spearmint contain 57.7 times more Calcium, 1.4 times more Copper, 25.8 times more Iron, 3.2 times more Magnesium, 17.7 times more Manganese, 1.6 times more Phosphorus, 10.6 times more Potassium, 24.5 times more Sodium, 2.5 times more Zinc and 656.5 times more Water than Dry Roasted Cashew Nuts.
• 300 calories of Roasted Cashews lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Cashews have 4.9 times more Fat, 3.7 times more Saturated Fat and 10.9 times more Omega 6 than Spearmint.
• While 300 kcal of Fresh Spearmint contain 27.4 times more Omega 3, 3.4 times more Carbohydrate, 29.6 times more Fiber and 2.8 times more Protein than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Spearmint offer comparable quantities of Energy per 300 calories.
• 300 calories of Roasted Cashews provide inadequate amounts of Omega 3 and Fiber
• 300 calories of Spearmint provide inadequate amounts of Omega 6