Comparing Nutrients in 300 calories Oil Roasted Cashews VS Candies, coconut bar, not chocolate covered

Weight per 300 calories

• Oil Roasted Cashews: 51.7g
• Candies, coconut bar, not chocolate covered: 62.4g

Oil Roasted Cashews have 1.2 times more energy per 100g than Candies, coconut bar, not chocolate covered. It has very high energy density when compared to other foods. Candies, coconut bar, not chocolate covered having very high energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Cashews or Candies, coconut bar, not chocolate covered?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Candies, coconut bar, not chocolate covered	2%	52%	46%

Macro Nutrients

	Oil Roasted Cashews	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	25.5% 24.7g	17.8% 17.2g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	49.8% 16g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	25.8% 4.4g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	27% 35g	130g per day for Men 19-50 years
Sugars	3.57% 2.6g	31% 22.6g	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	0.057% 0.041g	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	% 0.041g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	4.5% 1.7g	10.5% 4g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	2.37% 1.33g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	3.6% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.67% 0.11mg	1% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.9mg	1.73% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	3.1% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	2.16% 0.028mg	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	3.23% 13μg	3.43% 13.7μg	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	0.17% 0.16mg	1.87% 1.7mg	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	3.17% 0.48mg	0.83% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	0.052% 0.062μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Calcium	2.22% 22.2mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	25% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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% 3.13mg	6% 0.48mg	8mg per day for Men 19-50 years
Magnesium	33.6% 141mg	4% 17mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	33.6% 0.77mg	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	39.2% 275mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	9.6% 327mg	5.4% 183mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	9.75% 5.36μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.72mg	5.32% 80mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.049% 1.8g	0.22% 8.27g	3700g per day for Men 19-50 years

Oil Roasted Cashews VS Candies, Coconut Bar, Not Chocolate Covered Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Cashews or Candies, coconut bar, not chocolate covered?

Lets compare vitamin content per 300 calories of Oil Roasted Cashews vs Candies, coconut bar, not chocolate covered:

• 300 calories of Oil Roasted Cashews have 4.4 times more Vitamin B1, 8.6 times more Vitamin B2, 3 times more Vitamin B5, 6 times more Vitamin B6 and 287.8 times more Vitamin K than Candies, coconut bar, not chocolate covered.
• 300 calories of Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin K
• Both Oil Roasted Cashew Nuts as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Cashews vs Candies, coconut bar, not chocolate covered:

• 300 calories of Oil Roasted Cashews have 4.7 times more Copper, 6.5 times more Iron, 8.4 times more Magnesium, 4.7 times more Phosphorus, 1.8 times more Potassium, 2 times more Selenium and 4.3 times more Zinc than Candies, coconut bar, not chocolate covered.
• Both Oil Roasted Cashews and Candies, coconut bar, not chocolate covered contain similar levels of Manganese per 300 calories.
• 300 calories of Candies, coconut bar, not chocolate covered lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Oil Roasted Cashew Nuts as well as Candies, coconut bar, not chocolate covered lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Cashews have 1.4 times more Fat, 83.7 times more Omega 6 and 6.6 times more Protein than Candies, coconut bar, not chocolate covered.
• While 300 kcal of Candies, coconut bar, not chocolate covered contain 3.6 times more Saturated Fat, 2.3 times more Carbohydrate, 8.7 times more Sugars and 2.3 times more Fiber than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashews and Candies, coconut bar, not chocolate covered offer comparable quantities of Energy per 300 calories.
• 300 calories of Oil Roasted Cashews provide inadequate amounts of Fiber
• 300 calories of Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 6 and Protein
• Both Oil Roasted Cashew Nuts as well as Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 3 in 300 calories.