Comparing Nutrients in 5 ounces Oil Roasted Cashews VS Candies, coconut bar, not chocolate covered

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Candies, coconut bar, not chocolate covered	2%	52%	46%

Macro Nutrients

	Oil Roasted Cashews	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Energy	28.3% 822kcal	23.5% 682kcal	2900kcal per day for Men 19-50 years
Fat	70% 67.7g	40.4% 39g	97g per day for Men 19-50 years
Saturated Fat	37.6% 12g	113% 36.2g	32g per day for Men 19-50 years
Omega 3	6.02% 0.096g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	70.7% 12g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.6% 42.3g	61% 79g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	70.7% 51.3g	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	0.16% 0.11g	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 6.86g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	24% 9.07g	38g per day for Men 19-50 years
Protein	42.6% 24g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	8.15% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	3.94% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	4.9% 0.064mg	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	8.86% 35.4μg	7.8% 31μg	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	0.47% 0.43mg	4.25% 3.83mg	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	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Calcium	6.1% 61mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	322% 2.9mg	56.7% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	107% 8.58mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	92% 387mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	103% 2.36mg	76.3% 1.75mg	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	108% 753mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	26.3% 896mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	52.3% 28.8μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	12% 181mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	0.13% 4.93g	0.51% 18.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Cashews VS Candies, coconut bar, not chocolate covered per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Cashews versus 5 oz of Candies, coconut bar, not chocolate covered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Cashews vs Candies, coconut bar, not chocolate covered:

• 5 ounces of Oil Roasted Cashews have 5.3 times more Vitamin B1, 10.4 times more Vitamin B2, 3.9 times more Vitamin B3, 3.6 times more Vitamin B5, 7.2 times more Vitamin B6, 4.6 times more Vitamin E and 347 times more Vitamin K than Candies, coconut bar, not chocolate covered.
• While 5 oz of Candies, coconut bar, not chocolate covered contain 9 times more Vitamin C than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashews and Candies, coconut bar, not chocolate covered provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Oil Roasted Cashews have insufficient amounts of Vitamin C
• 5 ounces of Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Oil Roasted Cashew Nuts as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Cashews vs Candies, coconut bar, not chocolate covered:

• 5 ounces of Oil Roasted Cashews have 5.7 times more Copper, 7.9 times more Iron, 10.1 times more Magnesium, 1.3 times more Manganese, 5.7 times more Phosphorus, 2.1 times more Potassium, 2.4 times more Selenium and 5.2 times more Zinc than Candies, coconut bar, not chocolate covered.
• While 5 oz of Candies, coconut bar, not chocolate covered contain 9.8 times more Sodium than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashews and Candies, coconut bar, not chocolate covered contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Cashews have 1.2 times more Energy, 1.7 times more Fat, more Omega 3, 100.9 times more Omega 6 and 7.9 times more Protein than Candies, coconut bar, not chocolate covered.
• While 5 oz of Candies, coconut bar, not chocolate covered contain 3 times more Saturated Fat, 1.9 times more Carbohydrate, 7.2 times more Sugars and 1.9 times more Fiber than Oil Roasted Cashew Nuts.
• 5 ounces of Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 3 and Omega 6