Comparing Nutrients in 5 ounces Cashew Butter VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cashew Butter	11%	71%	18%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cashew Butter	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	28.7% 832kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	72.2% 70g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	43.2% 14g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	1.35% 0.98g	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	7.46% 2.83g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	44.4% 25g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	NA	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	24% 96μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Butter	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	6.1% 61mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	345% 3.1mg	NA	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	89% 7.13mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	87% 366mg	NA	420mg per day for Men 19-50 years
Manganese	50.2% 1.16mg	NA	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	93% 648mg	NA	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	NA	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	66.5% 7.3mg	NA	11mg per day for Men 19-50 years
Water	0.11% 4.2g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Butter VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cashew Butter versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cashew Butter vs Frozen Roasted Potatoes with Salt:

• Both Plain Cashew Butter no Salt and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Plain Cashew Butter no Salt as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cashew Butter vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Cashew Butter have 2.9 times more Calcium, 10.1 times more Iron and 1.2 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 19.9 times more Sodium than Plain Cashew Butter no Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cashew Butter have 4.6 times more Energy, 27.3 times more Fat, 58.5 times more Saturated Fat and 7.9 times more Protein than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.3 times more Fiber than Plain Cashew Butter no Salt.
• Both Cashew Butter and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate per five ounces.