Comparing Nutrients in 500 calories Roasted Cashews VS Oat Bran

Weight per 500 calories

• Roasted Cashews: 87g
• Oat Bran: 203g

Roasted Cashews have 2.3 times more energy per 100g than Oat Bran. It has very high energy density when compared to other foods. Raw Oat Bran having above average energy density.

Discover which food has more nutrients per 500 calories - Roasted Cashews or Oat Bran?

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Oat Bran	17%	16%	67%

Macro Nutrients

	Roasted Cashews	Oat Bran	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	41.6% 40.4g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	25% 7.98g	8.43% 2.7g	32g per day for Men 19-50 years
Omega 3	8.77% 0.14g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	39.2% 6.67g	31.6% 5.38g	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	104% 135g	130g per day for Men 19-50 years
Sugars	6% 4.36g	4.07% 2.95g	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	6.88% 2.6g	82.4% 31.3g	38g per day for Men 19-50 years
Protein	24% 13.3g	62.8% 35g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Oat Bran	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	198% 2.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	34.4% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.62% 1.2mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	60.6% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	25.8% 0.34mg	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	26.4% 106μg	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	13.7% 2.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30.2μg	5.42% 6.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Oat Bran	Recommended Dietary Allowance
Calcium	3.9% 39mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	215% 1.93mg	91% 0.82mg	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	137% 11mg	8mg per day for Men 19-50 years
Magnesium	54% 226mg	114% 478mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	498% 11.4mg	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	213% 1492mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	18.5% 10μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.54% 8.13mg	1500mg per day for Men 19-50 years
Zinc	44.3% 4.88mg	57.5% 6.32mg	11mg per day for Men 19-50 years
Water	0.04% 1.5g	0.36% 13.3g	3700g per day for Men 19-50 years

Roasted Cashews VS Oat Bran Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Cashews or Oat Bran?

Lets compare vitamin content per 500 calories of Roasted Cashews vs Oat Bran:

• 500 calories of Roasted Cashews have 4.6 times more Vitamin K than Oat Bran.
• While 500 kcal of Raw Oat Bran contain 13.7 times more Vitamin B1, 2.6 times more Vitamin B2, 1.6 times more Vitamin B3, 2.8 times more Vitamin B5, 1.5 times more Vitamin B6, 1.8 times more Vitamin B9 and 2.6 times more Vitamin E than Dry Roasted Cashew Nuts.
• 500 calories of Roasted Cashews have insufficient amounts of Vitamin B3 and Vitamin E
• 500 calories of Oat Bran have insufficient amounts of Vitamin K
• Both Dry Roasted Cashew Nuts as well as Raw Oat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Cashews vs Oat Bran:

• 500 calories of Roasted Cashews have 2.4 times more Copper than Oat Bran.
• While 500 kcal of Raw Oat Bran contain 3 times more Calcium, 2.1 times more Iron, 2.1 times more Magnesium, 15.9 times more Manganese, 3.5 times more Phosphorus, 2.3 times more Potassium, 9 times more Selenium and 1.3 times more Zinc than Dry Roasted Cashew Nuts.
• 500 calories of Roasted Cashews lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Cashews have 2.8 times more Fat, 3 times more Saturated Fat and 1.2 times more Omega 6 than Oat Bran.
• While 500 kcal of Raw Oat Bran contain 1.8 times more Omega 3, 4.7 times more Carbohydrate, 12 times more Fiber and 2.6 times more Protein than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Oat Bran offer comparable quantities of Energy per 500 calories.
• 500 calories of Roasted Cashews provide inadequate amounts of Omega 3 and Fiber