Comparing Nutrients in 7 ounces Cereals ready-to-eat, FAMILIA VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, FAMILIA	10%	15%	75%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Cereals ready-to-eat, FAMILIA	Roasted Cashews	Recommended Dietary Allowance
Energy	26.6% 770kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	56.8% 18g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	18% 3.07g	89.4% 15.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 146g	50% 65g	130g per day for Men 19-50 years
Sugars	63.5% 46g	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	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	44.4% 17g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	33.7% 19g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, FAMILIA	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84% 1.1mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	39% 0.51mg	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	7.94% 31.8μg	34.2% 137μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	24% 0.58μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	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	15.3% 2.3mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, FAMILIA	Roasted Cashews	Recommended Dietary Allowance
Calcium	34.3% 343mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	89.7% 0.81mg	490% 4.4mg	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% 5.5mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	150% 629mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	NA	71.3% 1.64mg	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	96% 669mg	139% 972mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	33% 1121mg	3400mg per day for Men 19-50 years
Selenium	62.4% 34.3μg	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.1% 3.77g	0.091% 3.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, FAMILIA VS Roasted Cashews per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, FAMILIA versus 7 oz of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, FAMILIA vs Roasted Cashews:

• 7 ounces of Cereals ready-to-eat, FAMILIA have 1.6 times more Vitamin B1, 2.8 times more Vitamin B2, 1.3 times more Vitamin B3, more Vitamin B12 and 1.3 times more Vitamin E than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 2.6 times more Vitamin B6, 4.3 times more Vitamin B9 and 9.1 times more Vitamin K than Cereals ready-to-eat, FAMILIA.
• 7 ounces of Roasted Cashews have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, FAMILIA as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, FAMILIA vs Roasted Cashews:

• 7 ounces of Cereals ready-to-eat, FAMILIA have 3.8 times more Calcium, 1.2 times more Magnesium and 1.5 times more Selenium than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 5.5 times more Copper, 2.2 times more Iron, 1.5 times more Phosphorus and 2.9 times more Zinc than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Roasted Cashews contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, FAMILIA have 2.3 times more Carbohydrate, 4.6 times more Sugars and 2.8 times more Fiber than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 1.5 times more Energy, 7.4 times more Fat, 12.9 times more Saturated Fat, 1.8 times more Omega 3, 4.9 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, FAMILIA.