Comparing Nutrients in 7 ounces Roasted Cashews VS Cherry juice, tart

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Cherry juice, tart	2%	8%	90%

Macro Nutrients

	Roasted Cashews	Cherry juice, tart	Recommended Dietary Allowance
Energy	39.3% 1139kcal	4.04% 117kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	56.8% 18g	NA	32g per day for Men 19-50 years
Omega 3	20% 0.32g	NA	1.6g per day for Men 19-50 years
Omega 6	89.4% 15.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	21% 27g	130g per day for Men 19-50 years
Sugars	13.7% 9.94g	33.4% 24.2g	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	13.5% 9.82g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	NA	38g per day for Men 19-50 years
Protein	54.3% 30.4g	1.1% 0.62g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Cherry juice, tart	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	5.65% 0.073mg	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	34.2% 137μg	NA	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	12% 1.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.4% 69μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Cherry juice, tart	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	9.26% 0.083mg	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	149% 12mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	71.3% 1.64mg	5.18% 0.12mg	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	139% 972mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	33% 1121mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	0.091% 3.37g	4.57% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cashews VS Cherry juice, tart per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Cashews versus 7 oz of Cherry juice, tart to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Cashews vs Cherry juice, tart:

• 7 ounces of Roasted Cashews have 3.3 times more Vitamin B1 and 6.9 times more Vitamin B6 than Cherry juice, tart.
• Both Dry Roasted Cashew Nuts as well as Cherry juice, tart have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Cashews vs Cherry juice, tart:

• 7 ounces of Roasted Cashews have 3.5 times more Calcium, 52.9 times more Copper, 14.3 times more Iron, 23.6 times more Magnesium, 13.8 times more Manganese, 28.8 times more Phosphorus, 3.5 times more Potassium and 186.7 times more Zinc than Cherry juice, tart.
• While 7 oz of Cherry juice, tart contain 50.1 times more Water than Dry Roasted Cashew Nuts.
• 7 ounces of Cherry juice, tart lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Cashews have 9.7 times more Energy, 85.8 times more Fat, 2.4 times more Carbohydrate and 49.4 times more Protein than Cherry juice, tart.
• While 7 oz of Cherry juice, tart contain 2.4 times more Sugars than Dry Roasted Cashew Nuts.
• 7 ounces of Cherry juice, tart provide inadequate amounts of Protein