Comparing Nutrients in 500 calories Enriched Wheat Flour VS Oil Roasted Cashews

Weight per 500 calories

• Enriched Wheat Flour: 137g
• Oil Roasted Cashews: 86.2g

Oil Roasted Cashew Nuts have 1.6 times more energy per unit of mass than Unbleached Enriched All-purpose White Wheat Flour, which is very high in comparison to other foods. Enriched Wheat Flour having high energy density.

Discover which food has more nutrients per 500 calories - Enriched Wheat Flour or Oil Roasted Cashews?

Macros Ratio

	Protein	Fat	Carbs
Enriched Wheat Flour	12%	2%	86%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Enriched Wheat Flour	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	42.5% 41g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	23% 7.3g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	3.66% 0.059g	1.6g per day for Men 19-50 years
Omega 6	3.16% 0.54g	43% 7.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.6% 105g	20% 25.8g	130g per day for Men 19-50 years
Sugars	0.51% 0.37g	5.96% 4.3g	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	0.095% 0.069g	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	% 0.069g	g per day for Men 19-50 years
Sucrose	NA	% 4.17g	g per day for Men 19-50 years
Fiber	9.76% 3.7g	7.5% 2.84g	38g per day for Men 19-50 years
Protein	25.3% 14g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Enriched Wheat Flour	Oil Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.08mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	9.35% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.65% 0.06mg	21.4% 0.28mg	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	63% 251μg	5.4% 21.6μg	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	0.29% 0.26mg	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	2.1% 0.32mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.41μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Wheat Flour	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	2.06% 20.6mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	196% 1.76mg	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	79.7% 6.37mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	7.2% 30.2mg	56% 235mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	62.5% 1.44mg	2.3mg per day for Men 19-50 years
Molybdenum	84.6% 38μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	21% 148mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	4.32% 147mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	84.7% 46.6μg	32% 17.5μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.75mg	0.75% 11.2mg	1500mg per day for Men 19-50 years
Zinc	8.74% 0.96mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	0.081% 3g	3700g per day for Men 19-50 years

Enriched Wheat Flour VS Oil Roasted Cashews Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Enriched Wheat Flour or Oil Roasted Cashews?

Lets compare vitamin content per 500 calories of Enriched Wheat Flour vs Oil Roasted Cashews:

• 500 calories of Enriched Wheat Flour have 3.4 times more Vitamin B1, 3.6 times more Vitamin B2, 5.4 times more Vitamin B3 and 11.7 times more Vitamin B9 than Oil Roasted Cashews.
• While 500 kcal of Oil Roasted Cashew Nuts contain 1.3 times more Vitamin B5, 4.6 times more Vitamin B6 and 72.6 times more Vitamin K than Unbleached Enriched All-purpose White Wheat Flour.
• 500 calories of Enriched Wheat Flour have insufficient amounts of Vitamin B6 and Vitamin K
• 500 calories of Oil Roasted Cashews have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Unbleached Enriched All-purpose White Wheat Flour as well as Oil 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 Enriched Wheat Flour vs Oil Roasted Cashews:

• 500 calories of Enriched Wheat Flour have 1.2 times more Iron and 2.7 times more Selenium than Oil Roasted Cashews.
• While 500 kcal of Oil Roasted Cashew Nuts contain 8.9 times more Copper, 7.8 times more Magnesium, 1.5 times more Manganese, 3.1 times more Phosphorus, 3.7 times more Potassium and 4.8 times more Zinc than Unbleached Enriched All-purpose White Wheat Flour.
• 500 calories of Enriched Wheat Flour lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Unbleached Enriched All-purpose White Wheat Flour as well as Oil Roasted Cashew Nuts lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Enriched Wheat Flour have 4.1 times more Carbohydrate than Oil Roasted Cashews.
• While 500 kcal of Oil Roasted Cashew Nuts contain 30.6 times more Fat, 34.3 times more Saturated Fat and 13.6 times more Omega 6 than Unbleached Enriched All-purpose White Wheat Flour.
• Both Enriched Wheat Flour and Oil Roasted Cashews offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Enriched Wheat Flour provide inadequate amounts of Omega 6
• Both Unbleached Enriched All-purpose White Wheat Flour as well as Oil Roasted Cashew Nuts provide inadequate amounts of Omega 3 and Fiber in 500 calories.