Comparing Nutrients in 500 calories Roasted Cashews VS Cookies, gluten-free, chocolate sandwich, with creme filling

Weight per 500 calories

• Roasted Cashews: 87g
• Cookies, gluten-free, chocolate sandwich, with creme filling: 106g

Roasted Cashews have 1.2 times more energy per 100g than Cookies, gluten-free, chocolate sandwich, with creme filling. It has very high energy density when compared to other foods. Cookies, gluten-free, chocolate sandwich, with creme filling having very high energy density.

Discover which food has more nutrients per 500 calories - Roasted Cashews or Cookies, gluten-free, chocolate sandwich, with creme filling?

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%

Macro Nutrients

	Roasted Cashews	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	41.6% 40.4g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	25% 7.98g	26% 8.34g	32g per day for Men 19-50 years
Omega 3	8.77% 0.14g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	39.2% 6.67g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	61.7% 80.2g	130g per day for Men 19-50 years
Sugars	6% 4.36g	71.3% 51.7g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 50.2g	g per day for Men 19-50 years
Fiber	6.88% 2.6g	6.94% 2.64g	38g per day for Men 19-50 years
Protein	24% 13.3g	4.13% 2.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.5% 0.17mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	6.17% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.62% 1.2mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	3.16% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	0% 0mg	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	15% 60μg	0% 0μg	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	5.34% 0.8mg	16.2% 2.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30.2μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Calcium	3.9% 39mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	215% 1.93mg	30.6% 0.28mg	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	65.3% 5.23mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	54% 226mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	23.6% 0.54mg	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	61% 427mg	10.5% 74mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	4.87% 166mg	3400mg per day for Men 19-50 years
Selenium	18.5% 10μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	44.3% 4.88mg	6.33% 0.7mg	11mg per day for Men 19-50 years
Water	0.04% 1.5g	0.081% 3g	3700g per day for Men 19-50 years

Roasted Cashews VS Cookies, Gluten-free, Chocolate Sandwich, With Creme Filling Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Cashews or Cookies, gluten-free, chocolate sandwich, with creme filling?

Lets compare vitamin content per 500 calories of Roasted Cashews vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• 500 calories of Roasted Cashews have 3.3 times more Vitamin B1, 2.2 times more Vitamin B2, 6.7 times more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 500 kcal of Cookies, gluten-free, chocolate sandwich, with creme filling contain 3 times more Vitamin E than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Cookies, gluten-free, chocolate sandwich, with creme filling provide similar amounts of Vitamin K per 500 calories.
• 500 calories of Roasted Cashews have insufficient amounts of Vitamin E
• 500 calories of Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Dry Roasted Cashew Nuts as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Cashews vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• 500 calories of Roasted Cashews have 7 times more Copper, 1.8 times more Iron, 5.4 times more Magnesium, 1.3 times more Manganese, 5.8 times more Phosphorus, 3 times more Potassium, more Selenium and 7 times more Zinc than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 500 kcal of Cookies, gluten-free, chocolate sandwich, with creme filling contain 20.8 times more Sodium than Dry Roasted Cashew Nuts.
• 500 calories of Cookies, gluten-free, chocolate sandwich, with creme filling lack sufficient amounts of Potassium, Selenium and Zinc
• Both Dry Roasted Cashew Nuts as well as Cookies, gluten-free, chocolate sandwich, with creme filling lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Cashews have 2.1 times more Fat, 3.6 times more Omega 6 and 5.8 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 500 kcal of Cookies, gluten-free, chocolate sandwich, with creme filling contain 2.8 times more Carbohydrate and 11.8 times more Sugars than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Cookies, gluten-free, chocolate sandwich, with creme filling offer comparable quantities of Energy and Saturated Fat per 500 calories.
• 500 calories of Cookies, gluten-free, chocolate sandwich, with creme filling provide inadequate amounts of Protein
• Both Dry Roasted Cashew Nuts as well as Cookies, gluten-free, chocolate sandwich, with creme filling provide inadequate amounts of Omega 3 and Fiber in 500 calories.