Comparing Nutrients in 7 ounces Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Roasted Cashews	Recommended Dietary Allowance
Energy	33.7% 976kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	50.6% 49g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	50% 16g	56.8% 18g	32g per day for Men 19-50 years
Omega 3	109% 1.74g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	87.8% 15g	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	100% 130g	50% 65g	130g per day for Men 19-50 years
Sugars	90% 65.3g	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	1.07% 0.77g	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 62g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	18% 10g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	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	48.3% 0.58mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	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	8.85% 0.12mg	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	35.7% 143μg	34.2% 137μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.5% 0.06μg	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	26.6% 4mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55.7% 67μg	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Roasted Cashews	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	71.2% 0.64mg	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	138% 11mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	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	31% 216mg	139% 972mg	700mg per day for Men 19-50 years
Potassium	10% 339mg	33% 1121mg	3400mg per day for Men 19-50 years
Selenium	14% 7.74μg	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	41% 617mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.19% 7.1g	0.091% 3.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched VS Roasted Cashews per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched 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 Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched vs Roasted Cashews:

• 7 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.9 times more Vitamin B3 and 2.2 times more Vitamin E than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 4.4 times more Vitamin B6 than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched and Roasted Cashews provide similar amounts of Vitamin B9 and Vitamin K per seven ounces.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched 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 Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched vs Roasted Cashews:

• 7 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 19.4 times more Sodium than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 2.1 times more Calcium, 6.9 times more Copper, 6.3 times more Magnesium, 1.3 times more Manganese, 4.5 times more Phosphorus, 3.3 times more Potassium, 3 times more Selenium and 7.8 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched and Roasted Cashews contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 5.4 times more Omega 3, 2 times more Carbohydrate and 6.6 times more Sugars than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 1.9 times more Fat, 1.5 times more Fiber and 3 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched and Roasted Cashews offer comparable quantities of Energy, Saturated Fat and Omega 6 per seven ounces.