Comparing Nutrients in 7 ounces White Reduced-calorie Bread VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
White Reduced-calorie Bread	15%	10%	75%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	White Reduced-calorie Bread	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	14% 411kcal	39.7% 1151kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	52.6% 17g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.05g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.6% 88g	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	13% 9.45g	13.7% 9.94g	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	0.22% 0.16g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 9.6g	g per day for Men 19-50 years
Fiber	50.7% 19.2g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	31% 17.3g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	White Reduced-calorie Bread	Oil Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.23mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	49.3% 0.64mg	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	47% 189μg	12.4% 49.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	23% 0.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 0.99mg	0.66% 0.6mg	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	2.5% 0.38mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Reduced-calorie Bread	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	18.7% 187mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	450% 4.05mg	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	79% 6.33mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	129% 542mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	144% 3.3mg	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	34.3% 240mg	151% 1054mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	78.3% 43μg	73.2% 40.3μg	55μg per day for Men 19-50 years
Sodium	63.4% 951mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	97% 10.6mg	11mg per day for Men 19-50 years
Water	2.3% 85g	0.19% 6.9g	3700g per day for Men 19-50 years

Nutrient Comparison: White Reduced-calorie Bread VS Oil Roasted Cashews per 7 oz

Compare the macro and micronutrient content in 7 oz of White Reduced-calorie Bread versus 7 oz of Oil Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of White Reduced-calorie Bread vs Oil Roasted Cashews:

• 7 ounces of White Reduced-calorie Bread have 1.3 times more Vitamin B2, 2.1 times more Vitamin B3, 3.8 times more Vitamin B9 and more Vitamin B12 than Oil Roasted Cashews.
• While 7 oz of Oil Roasted Cashew Nuts contain 1.9 times more Vitamin B5, 7.7 times more Vitamin B6, 4.8 times more Vitamin E and 57.8 times more Vitamin K than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Oil Roasted Cashews provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of White Reduced-calorie Bread have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Oil Roasted Cashews have insufficient amounts of Vitamin B12
• Both White Reduced-calorie Bread as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for White Reduced-calorie Bread vs Oil Roasted Cashews:

• 7 ounces of White Reduced-calorie Bread have 2.2 times more Calcium and 36.8 times more Sodium than Oil Roasted Cashews.
• While 7 oz of Oil Roasted Cashew Nuts contain 6.2 times more Copper, 1.9 times more Iron, 11.9 times more Magnesium, 4.3 times more Manganese, 4.4 times more Phosphorus, 8.3 times more Potassium and 4 times more Zinc than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Oil Roasted Cashews contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of White Reduced-calorie Bread have 1.5 times more Carbohydrate and 2.9 times more Fiber than Oil Roasted Cashews.
• While 7 oz of Oil Roasted Cashew Nuts contain 2.8 times more Energy, 19.1 times more Fat, 15.4 times more Saturated Fat, 2.4 times more Omega 3, 16 times more Omega 6 and 1.9 times more Protein than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Oil Roasted Cashews offer comparable quantities of Sugars per seven ounces.
• 7 ounces of White Reduced-calorie Bread provide inadequate amounts of Omega 3