Comparing Nutrients in 5 ounces Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Cashew Nuts	Recommended Dietary Allowance
Energy	20% 580kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	64% 62g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.74g	34.5% 11g	32g per day for Men 19-50 years
Omega 3	6.47% 0.1g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	65% 11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.3% 103g	33% 42.8g	130g per day for Men 19-50 years
Sugars	56.7% 41g	11.6% 8.38g	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	0.098% 0.071g	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	% 0.071g	g per day for Men 19-50 years
Sucrose	NA	% 8.24g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	12% 6.66g	46% 26g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.5% 7.44mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.7% 0.66mg	45.5% 0.59mg	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	17% 68μg	8.86% 35.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.79% 0.71mg	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	8.5% 1.28mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.8% 9.36μg	40.3% 48.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Cashew Nuts	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	346% 3.1mg	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	69.5% 5.56mg	118% 9.47mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	99% 414mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	102% 2.35mg	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	15.4% 108mg	120% 841mg	700mg per day for Men 19-50 years
Potassium	3.38% 115mg	27.5% 936mg	3400mg per day for Men 19-50 years
Selenium	13% 7.23μg	51.3% 28.2μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	74.5% 8.2mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.2% 7.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) VS Cashew Nuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) versus 5 oz of Cashew Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Cashew Nuts:

• 5 ounces of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have more Vitamin A, 7.2 times more Vitamin B2, 4.9 times more Vitamin B3 and 1.9 times more Vitamin B9 than Cashew Nuts.
• While 5 oz of Raw Cashew Nuts contain 2.5 times more Vitamin B5 and 5.2 times more Vitamin K than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Cashew Nuts provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin E per five ounces.
• 5 ounces of Cashew Nuts have insufficient amounts of Vitamin A
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Raw Cashew Nuts have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Cashew Nuts:

• 5 ounces of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 29.5 times more Sodium than Cashew Nuts.
• While 5 oz of Raw Cashew Nuts contain 3.4 times more Calcium, 32.3 times more Copper, 1.7 times more Iron, 24.3 times more Magnesium, 5 times more Manganese, 7.8 times more Phosphorus, 8.1 times more Potassium, 3.9 times more Selenium and 15.2 times more Zinc than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• 5 ounces of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 2.4 times more Carbohydrate and 4.9 times more Sugars than Cashew Nuts.
• While 5 oz of Raw Cashew Nuts contain 1.4 times more Energy, 4 times more Fat, 3 times more Saturated Fat, 6.4 times more Omega 6, 3.3 times more Fiber and 3.9 times more Protein than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Cashew Nuts offer comparable quantities of Omega 3 per five ounces.