Comparing Nutrients in 500 calories Roasted Cashews VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour

Weight per 500 calories

• Roasted Cashews: 87g
• Unenriched Bleached 15% Protein White (industrial) Wheat Flour: 138g

Roasted Cashews have 1.6 times more energy per 100g than Unenriched Bleached 15% Protein White (industrial) Wheat Flour. It has very high energy density when compared to other foods. Unenriched Bleached 15% Protein White (industrial) Wheat Flour having high energy density.

Discover which food has more nutrients per 500 calories - Roasted Cashews or Unenriched Bleached 15% Protein White (industrial) Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Unenriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%

Macro Nutrients

	Roasted Cashews	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	41.6% 40.4g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	25% 7.98g	1.17% 0.38g	32g per day for Men 19-50 years
Omega 3	8.77% 0.14g	1.47% 0.023g	1.6g per day for Men 19-50 years
Omega 6	39.2% 6.67g	5.65% 0.96g	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	74.2% 97g	130g per day for Men 19-50 years
Sugars	6% 4.36g	1.75% 1.27g	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	0.057% 0.041g	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	% 0.041g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	6.88% 2.6g	8.72% 3.3g	38g per day for Men 19-50 years
Protein	24% 13.3g	38% 21g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	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	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	7.65% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.62% 1.2mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	4.8% 0.062mg	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	10.7% 43μg	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	0.46% 0.069mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30.2μg	0.35% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	3.9% 39mg	2.35% 23.5mg	1000mg per day for Men 19-50 years
Copper	215% 1.93mg	30% 0.27mg	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	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	54% 226mg	12.5% 52.5mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	34% 0.79mg	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	25.3% 177mg	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	70.6% 39μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.18% 2.76mg	1500mg per day for Men 19-50 years
Zinc	44.3% 4.88mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	0.04% 1.5g	0.48% 17.7g	3700g per day for Men 19-50 years

Roasted Cashews VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Cashews or Unenriched Bleached 15% Protein White (industrial) Wheat Flour?

Lets compare vitamin content per 500 calories of Roasted Cashews vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• 500 calories of Roasted Cashews have 1.8 times more Vitamin B2, 1.8 times more Vitamin B5, 3.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 72.9 times more Vitamin K than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 500 kcal of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain 1.5 times more Vitamin B1 and 1.4 times more Vitamin B3 than Dry Roasted Cashew Nuts.
• 500 calories of Roasted Cashews have insufficient amounts of Vitamin B3
• 500 calories of Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B2, Vitamin B6 and Vitamin K
• Both Dry Roasted Cashew Nuts as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Roasted Cashews vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• 500 calories of Roasted Cashews have 7.2 times more Copper, 3 times more Iron, 4.3 times more Magnesium, 2.4 times more Phosphorus, 3 times more Potassium and 3 times more Zinc than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 500 kcal of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain 3.8 times more Selenium than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain similar levels of Manganese per 500 calories.
• 500 calories of Unenriched Bleached 15% Protein White (industrial) Wheat Flour lack sufficient amounts of Potassium
• Both Dry Roasted Cashew Nuts as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Cashews have 20.7 times more Fat, 21.2 times more Saturated Fat and 7 times more Omega 6 than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 500 kcal of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain 3.4 times more Carbohydrate and 1.6 times more Protein than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Unenriched Bleached 15% Protein White (industrial) Wheat Flour offer comparable quantities of Energy per 500 calories.
• 500 calories of Unenriched Bleached 15% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 6
• Both Dry Roasted Cashew Nuts as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 and Fiber in 500 calories.