Comparing Nutrients in 500 calories Oil Roasted Cashews VS Boiled Savoy Cabbage

Weight per 500 calories

• Oil Roasted Cashews: 86.2g
• Boiled Savoy Cabbage: 2083g

Oil Roasted Cashews have 24.2 times more energy per 100g than Boiled Savoy Cabbage. It has very high energy density when compared to other foods. Boiled and Drained Savoy Cabbage having very low energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Cashews or Boiled Savoy Cabbage?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Boiled Savoy Cabbage	24%	3%	73%

Macro Nutrients

	Oil Roasted Cashews	Boiled Savoy Cabbage	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	42.5% 41g	1.93% 1.88g	97g per day for Men 19-50 years
Saturated Fat	23% 7.3g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	3.66% 0.059g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	43% 7.3g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 25.8g	86.7% 113g	130g per day for Men 19-50 years
Sugars	5.96% 4.3g	NA	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	0.095% 0.069g	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	% 0.069g	NA	g per day for Men 19-50 years
Sucrose	% 4.17g	NA	g per day for Men 19-50 years
Fiber	7.5% 2.84g	154% 58.3g	38g per day for Men 19-50 years
Protein	26% 14.5g	67% 37.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Boiled Savoy Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	102% 917μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	88.5% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.35% 1.5mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	244% 3.17mg	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	5.4% 21.6μg	240% 958μg	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	0.29% 0.26mg	394% 354mg	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	5.3% 0.79mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Boiled Savoy Cabbage	Recommended Dietary Allowance
Calcium	3.7% 37mg	62.5% 625mg	1000mg per day for Men 19-50 years
Copper	196% 1.76mg	120% 1.1mg	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% 5.2mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	56% 235mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	62.5% 1.44mg	138% 3.17mg	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	65.4% 458mg	98% 688mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	113% 3833mg	3400mg per day for Men 19-50 years
Selenium	32% 17.5μg	26.5% 14.6μg	55μg per day for Men 19-50 years
Sodium	0.75% 11.2mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	0.081% 3g	52% 1917g	3700g per day for Men 19-50 years

Oil Roasted Cashews VS Boiled Savoy Cabbage Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Cashews or Boiled Savoy Cabbage?

Lets compare vitamin content per 500 calories of Oil Roasted Cashews vs Boiled Savoy Cabbage:

• 500 kcal of Boiled and Drained Savoy Cabbage contain more Vitamin A, 3.4 times more Vitamin B1, 2.2 times more Vitamin B2, 4.4 times more Vitamin B5, 11.4 times more Vitamin B6, 44.5 times more Vitamin B9 and 1369.4 times more Vitamin C than Oil Roasted Cashew Nuts.
• 500 calories of Oil Roasted Cashews have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Oil Roasted Cashew Nuts as well as Boiled and Drained Savoy Cabbage have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Cashews vs Boiled Savoy Cabbage:

• 500 calories of Oil Roasted Cashews have 1.6 times more Copper than Boiled Savoy Cabbage.
• While 500 kcal of Boiled and Drained Savoy Cabbage contain 16.9 times more Calcium, 1.5 times more Iron, 2.1 times more Magnesium, 2.2 times more Manganese, 1.5 times more Phosphorus, 7 times more Potassium, 44.6 times more Sodium and 638.9 times more Water than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashews and Boiled Savoy Cabbage contain similar levels of Selenium and Zinc per 500 calories.
• 500 calories of Oil Roasted Cashews lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Cashews have 22 times more Fat, 29.2 times more Saturated Fat and 19.5 times more Omega 6 than Boiled Savoy Cabbage.
• While 500 kcal of Boiled and Drained Savoy Cabbage contain 8.2 times more Omega 3, 4.4 times more Carbohydrate, 20.5 times more Fiber and 2.6 times more Protein than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashews and Boiled Savoy Cabbage offer comparable quantities of Energy per 500 calories.
• 500 calories of Oil Roasted Cashews provide inadequate amounts of Omega 3 and Fiber
• 500 calories of Boiled Savoy Cabbage provide inadequate amounts of Omega 6