Comparing Nutrients in 7 ounces Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Roasted Cashews	Recommended Dietary Allowance
Energy	23% 673kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	56.8% 18g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.3g	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	123% 160g	50% 65g	130g per day for Men 19-50 years
Sugars	2.05% 1.5g	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	76.8% 29g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	38.7% 21.7g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	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	33% 0.4mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.5% 10.3mg	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	12.2% 0.16mg	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	15% 59.5μg	34.2% 137μg	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% 0mg	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	14.4% 2.16mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Roasted Cashews	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	96% 7.68mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	82.2% 345mg	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	119% 830mg	139% 972mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	33% 1121mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	56.5% 6.2mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	0.091% 3.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Roasted Cashews per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size 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, POST, Shredded Wheat n' Bran, spoon-size vs Roasted Cashews:

• 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 3.7 times more Vitamin B3 than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 2.5 times more Vitamin B2, 3.2 times more Vitamin B6, 2.3 times more Vitamin B9 and 17.4 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Roasted Cashews provide similar amounts of Vitamin B1 and Vitamin E per seven ounces.
• 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Roasted Cashews:

• 7 oz of Dry Roasted Cashew Nuts contain more Copper, 1.6 times more Iron, 1.5 times more Magnesium, 1.4 times more Potassium, 1.4 times more Selenium and 1.8 times more Zinc than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Roasted Cashews contain similar levels of Calcium and Phosphorus per seven ounces.
• 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Copper

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 2.5 times more Carbohydrate and 4.9 times more Fiber than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 1.7 times more Energy, 22.5 times more Fat, 21.3 times more Saturated Fat, 3 times more Omega 3, 6.6 times more Omega 6, 6.7 times more Sugars and 1.4 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.