Comparing Nutrients in 300 calories Peppermint VS Roasted Cashews

Weight per 300 calories

• Peppermint: 429g
• Roasted Cashews: 52.3g

Dry Roasted Cashew Nuts have 8.2 times more energy per unit of mass than Fresh Peppermint, which is very high in comparison to other foods. Peppermint having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Peppermint	18%	10%	72%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Peppermint	Roasted Cashews	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.15% 4.03g	25% 24.2g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	117% 1.86g	5.26% 0.084g	1.6g per day for Men 19-50 years
Omega 6	1.74% 0.3g	23.5% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.6g	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	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	90% 34.3g	4.13% 1.57g	38g per day for Men 19-50 years
Protein	28.7% 16g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Peppermint	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	101% 909μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.3% 0.35mg	8.7% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	8.04% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.7% 7.3mg	4.57% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.5% 0.55mg	10.3% 0.13mg	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	122% 489μg	9% 36μg	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	151% 136mg	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	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peppermint	Roasted Cashews	Recommended Dietary Allowance
Calcium	104% 1041mg	2.35% 23.5mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	129% 1.16mg	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	272% 21.8mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	81.6% 343mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	18.8% 0.43mg	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	44.7% 313mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	71.7% 2439mg	8.7% 295mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6.1μg	55μg per day for Men 19-50 years
Sodium	8.86% 133mg	0.56% 8.36mg	1500mg per day for Men 19-50 years
Zinc	43.2% 4.76mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	9.1% 337g	0.024% 0.89g	3700g per day for Men 19-50 years

Peppermint VS Roasted Cashews Nutrients Per 300 Kcal

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

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

• 300 calories of Peppermint have more Vitamin A, 3.4 times more Vitamin B1, 10.9 times more Vitamin B2, 10 times more Vitamin B3, 2.3 times more Vitamin B5, 4.1 times more Vitamin B6, 13.5 times more Vitamin B9 and more Vitamin C than Roasted Cashews.
• 300 calories of Roasted Cashews have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Fresh Peppermint as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Peppermint vs Roasted Cashews:

• 300 calories of Peppermint have 44.3 times more Calcium, 1.2 times more Copper, 6.9 times more Iron, 2.5 times more Magnesium, 11.7 times more Manganese, 1.2 times more Phosphorus, 8.3 times more Potassium, 15.9 times more Sodium, 1.6 times more Zinc and 379.4 times more Water than Roasted Cashews.
• 300 calories of Roasted Cashews lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Peppermint have 22.2 times more Omega 3, 3.7 times more Carbohydrate, 21.9 times more Fiber and 2 times more Protein than Roasted Cashews.
• While 300 kcal of Dry Roasted Cashew Nuts contain 6 times more Fat, 4.5 times more Saturated Fat and 13.5 times more Omega 6 than Fresh Peppermint.
• Both Peppermint and Roasted Cashews offer comparable quantities of Energy per 300 calories.
• 300 calories of Peppermint provide inadequate amounts of Omega 6
• 300 calories of Roasted Cashews provide inadequate amounts of Omega 3 and Fiber