Comparing Nutrients in 500 calories Snacks, popcorn, microwave, 94% fat free VS Roasted Cashews

Weight per 500 calories

• Snacks, popcorn, microwave, 94% fat free: 124g
• Roasted Cashews: 87g

Dry Roasted Cashew Nuts have 1.4 times more energy per unit of mass than Snacks, popcorn, microwave, 94% fat free, which is very high in comparison to other foods. Snacks, popcorn, microwave, 94% fat free having very high energy density.

Discover which food has more nutrients per 500 calories - Snacks, popcorn, microwave, 94% fat free or Roasted Cashews?

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Snacks, popcorn, microwave, 94% fat free	Roasted Cashews	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.82% 7.6g	41.6% 40.4g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	25% 7.98g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	8.77% 0.14g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	39.2% 6.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.8% 95g	22% 28.5g	130g per day for Men 19-50 years
Sugars	1.1% 0.81g	6% 4.36g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.81g	NA	g per day for Men 19-50 years
Fiber	44.5% 17g	6.88% 2.6g	38g per day for Men 19-50 years
Protein	24% 13.3g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, 94% fat free	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	1.8% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.26% 0.087mg	14.5% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	7.62% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	17% 0.22mg	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	5.6% 22.4μg	15% 60μg	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	3.4% 0.51mg	5.34% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.14% 1.37μg	25% 30.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, 94% fat free	Roasted Cashews	Recommended Dietary Allowance
Calcium	1.74% 17.4mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	36.2% 0.33mg	215% 1.93mg	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	44.6% 3.57mg	65.3% 5.23mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	58.7% 1.35mg	31.3% 0.72mg	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	54% 378mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	15.6% 8.6μg	18.5% 10μg	55μg per day for Men 19-50 years
Sodium	47.3% 710mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	31.7% 3.5mg	44.3% 4.88mg	11mg per day for Men 19-50 years
Water	0.14% 5.25g	0.04% 1.5g	3700g per day for Men 19-50 years

Snacks, Popcorn, Microwave, 94% Fat Free VS Roasted Cashews Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, popcorn, microwave, 94% fat free or Roasted Cashews?

Lets compare vitamin content per 500 calories of Snacks, popcorn, microwave, 94% fat free vs Roasted Cashews:

• 500 calories of Snacks, popcorn, microwave, 94% fat free have 2.1 times more Vitamin B3 than Roasted Cashews.
• While 500 kcal of Dry Roasted Cashew Nuts contain 2 times more Vitamin B1, 2.7 times more Vitamin B9 and 22.1 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Roasted Cashews provide similar amounts of Vitamin B2 and Vitamin B6 per 500 calories.
• 500 calories of Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin K
• 500 calories of Roasted Cashews have insufficient amounts of Vitamin B3
• Both Snacks, popcorn, microwave, 94% fat free as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Snacks, popcorn, microwave, 94% fat free vs Roasted Cashews:

• 500 calories of Snacks, popcorn, microwave, 94% fat free have 1.9 times more Manganese and 51 times more Sodium than Roasted Cashews.
• While 500 kcal of Dry Roasted Cashew Nuts contain 5.9 times more Copper, 1.5 times more Iron, 1.5 times more Magnesium, 1.4 times more Potassium and 1.4 times more Zinc than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Roasted Cashews contain similar levels of Phosphorus and Selenium per 500 calories.
• Both Snacks, popcorn, microwave, 94% fat free as well as Dry Roasted Cashew Nuts lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Snacks, popcorn, microwave, 94% fat free have 3.3 times more Carbohydrate and 6.5 times more Fiber than Roasted Cashews.
• While 500 kcal of Dry Roasted Cashew Nuts contain 5.3 times more Fat, 5.4 times more Saturated Fat and 2.5 times more Omega 6 than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Roasted Cashews offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Roasted Cashews provide inadequate amounts of Fiber
• Both Snacks, popcorn, microwave, 94% fat free as well as Dry Roasted Cashew Nuts provide inadequate amounts of Omega 3 in 500 calories.