Comparing Nutrients in 5 ounces Snacks, popcorn, oil-popped, white popcorn, salt added VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Snacks, popcorn, oil-popped, white popcorn, salt added	Roasted Cashews	Recommended Dietary Allowance
Energy	24.4% 709kcal	28% 814kcal	2900kcal per day for Men 19-50 years
Fat	41% 40g	67.7% 65.7g	97g per day for Men 19-50 years
Saturated Fat	21.7% 6.93g	40.6% 13g	32g per day for Men 19-50 years
Omega 3	64.7% 1.03g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	106% 18g	64% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.4% 81g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	NA	9.8% 7.1g	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	37.3% 14g	11% 4.25g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, white popcorn, salt added	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.65% 0.43mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	28% 0.36mg	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	6.02% 24μg	24.5% 98μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, oil-popped, white popcorn, salt added	Roasted Cashews	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	350% 3.15mg	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	49.3% 3.94mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	36.4% 153mg	87.7% 369mg	420mg per day for Men 19-50 years
Manganese	54% 1.25mg	51% 1.17mg	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	50.6% 354mg	99% 695mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	23.6% 801mg	3400mg per day for Men 19-50 years
Selenium	19% 10.3μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	83.5% 1253mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	34% 3.74mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.065% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, oil-popped, white popcorn, salt added VS Roasted Cashews per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, popcorn, oil-popped, white popcorn, salt added versus 5 oz of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added vs Roasted Cashews:

• 5 oz of Dry Roasted Cashew Nuts contain 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 4 times more Vitamin B5 and 4.1 times more Vitamin B9 than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Roasted Cashews provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Snacks, popcorn, oil-popped, white popcorn, salt added vs Roasted Cashews:

• 5 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added have 55.3 times more Sodium than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 4.5 times more Calcium, 10 times more Copper, 2.2 times more Iron, 2.4 times more Magnesium, 2 times more Phosphorus, 2.5 times more Potassium, 1.6 times more Selenium and 2.1 times more Zinc than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Roasted Cashews contain similar levels of Manganese per five ounces.
• 5 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added have 4.5 times more Omega 3, 1.7 times more Omega 6, 1.7 times more Carbohydrate and 3.3 times more Fiber than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 1.6 times more Fat, 1.9 times more Saturated Fat and 1.7 times more Protein than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Roasted Cashews offer comparable quantities of Energy per five ounces.