Comparing Nutrients in 5 ounces Roasted Cashews VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Roasted Cashews	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	28% 814kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	67.7% 65.7g	36.3% 35g	97g per day for Men 19-50 years
Saturated Fat	40.6% 13g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	14.3% 0.23g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	13.4% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.6% 46.3g	70% 91g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	35.4% 25.7g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 25.7g	g per day for Men 19-50 years
Fiber	11% 4.25g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	38.8% 21.7g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	28.5% 4.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.6% 1.73mg	5.05% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	8.3% 0.11mg	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	24.5% 98μg	23% 92μg	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	8.7% 1.3mg	17.5% 2.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	6.38% 63.8mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	35% 0.32mg	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	106% 8.5mg	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	87.7% 369mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	79.3% 1.82mg	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	99% 695mg	23.7% 166mg	700mg per day for Men 19-50 years
Potassium	23.6% 801mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	30% 16.6μg	6.7% 3.7μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	44.5% 668mg	1500mg per day for Men 19-50 years
Zinc	72% 7.94mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cashews VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Cashews versus 5 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Cashews vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 5 ounces of Roasted Cashews have 6.9 times more Vitamin B5, 3.4 times more Vitamin B6 and 1.6 times more Vitamin K than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 5 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 2.3 times more Vitamin B3 and 2 times more Vitamin E than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Pie Crust, Cookie-type, Graham Cracker, Ready Crust provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per five ounces.
• Both Dry Roasted Cashew Nuts as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Cashews vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 5 ounces of Roasted Cashews have 1.6 times more Calcium, 10 times more Copper, 2.3 times more Iron, 11.3 times more Magnesium, 4.2 times more Phosphorus, 5 times more Potassium, 4.5 times more Selenium and 4.5 times more Zinc than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 5 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 1.6 times more Manganese and 29.4 times more Sodium than Dry Roasted Cashew Nuts.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Cashews have 1.9 times more Fat, 1.8 times more Saturated Fat, 2.7 times more Omega 3, 4.8 times more Omega 6, 1.6 times more Fiber and 3 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 5 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 2 times more Carbohydrate and 3.6 times more Sugars than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Pie Crust, Cookie-type, Graham Cracker, Ready Crust offer comparable quantities of Energy per five ounces.