Comparing Nutrients in 7 ounces Roasted Cashews VS Rolls, hamburger or hotdog, mixed-grain

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Rolls, hamburger or hotdog, mixed-grain	14%	20%	66%

Macro Nutrients

	Roasted Cashews	Rolls, hamburger or hotdog, mixed-grain	Recommended Dietary Allowance
Energy	39.3% 1139kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	56.8% 18g	8.62% 2.76g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	89.4% 15.2g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	68% 88.5g	130g per day for Men 19-50 years
Sugars	13.7% 9.94g	17% 12.4g	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	15.7% 5.95g	20% 7.54g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Rolls, hamburger or hotdog, mixed-grain	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	76.6% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	14% 0.18mg	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	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.4% 69μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Rolls, hamburger or hotdog, mixed-grain	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	47.6% 0.43mg	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	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	71.3% 1.64mg	87.6% 2mg	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	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	33% 1121mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	115% 63μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	60.6% 909mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.091% 3.37g	2.04% 75.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cashews VS Rolls, hamburger or hotdog, mixed-grain per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Cashews versus 7 oz of Rolls, hamburger or hotdog, mixed-grain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Cashews vs Rolls, hamburger or hotdog, mixed-grain:

• 7 ounces of Roasted Cashews have 2.5 times more Vitamin B5, 2.8 times more Vitamin B6, 13.1 times more Vitamin E and 11.2 times more Vitamin K than Rolls, hamburger or hotdog, mixed-grain.
• While 7 oz of Rolls, hamburger or hotdog, mixed-grain contain 2.3 times more Vitamin B1, 1.6 times more Vitamin B2, 3.2 times more Vitamin B3 and 1.6 times more Vitamin B9 than Dry Roasted Cashew Nuts.
• 7 ounces of Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Vitamin E
• Both Dry Roasted Cashew Nuts as well as Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Cashews vs Rolls, hamburger or hotdog, mixed-grain:

• 7 ounces of Roasted Cashews have 10.3 times more Copper, 1.5 times more Iron, 5.9 times more Magnesium, 4 times more Phosphorus, 3.5 times more Potassium and 5.3 times more Zinc than Rolls, hamburger or hotdog, mixed-grain.
• While 7 oz of Rolls, hamburger or hotdog, mixed-grain contain 2.1 times more Calcium, 2.7 times more Selenium and 28.6 times more Sodium than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Rolls, hamburger or hotdog, mixed-grain contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Cashews have 2.2 times more Energy, 7.7 times more Fat, 6.6 times more Saturated Fat, 2.4 times more Omega 3, 7 times more Omega 6 and 1.6 times more Protein than Rolls, hamburger or hotdog, mixed-grain.
• While 7 oz of Rolls, hamburger or hotdog, mixed-grain contain 1.4 times more Carbohydrate and 1.3 times more Fiber than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Rolls, hamburger or hotdog, mixed-grain offer comparable quantities of Sugars per seven ounces.