Comparing Nutrients in 7 ounces Roasted Cashews VS Snacks, popcorn, microwave, 94% fat free

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Roasted Cashews	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	39.3% 1139kcal	27.5% 798kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	56.8% 18g	7.34% 2.35g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	89.4% 15.2g	25.2% 4.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	116% 151g	130g per day for Men 19-50 years
Sugars	13.7% 9.94g	1.78% 1.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	71% 27g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	26% 4.17mg	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	32% 0.42mg	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	8.93% 35.7μg	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	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.4% 69μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	57.8% 0.52mg	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	71% 5.7mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	71.3% 1.64mg	94% 2.15mg	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	86% 603mg	700mg per day for Men 19-50 years
Potassium	33% 1121mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	75.5% 1133mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	0.091% 3.37g	0.23% 8.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cashews VS Snacks, popcorn, microwave, 94% fat free per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Cashews versus 7 oz of Snacks, popcorn, microwave, 94% fat free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Cashews vs Snacks, popcorn, microwave, 94% fat free:

• 7 ounces of Roasted Cashews have 2.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.2 times more Vitamin B6, 3.8 times more Vitamin B9, 2.2 times more Vitamin E and 31.5 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• While 7 oz of Snacks, popcorn, microwave, 94% fat free contain 1.5 times more Vitamin B3 than Dry Roasted Cashew Nuts.
• 7 ounces of Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin K
• Both Dry Roasted Cashew Nuts as well as Snacks, popcorn, microwave, 94% fat free 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 Snacks, popcorn, microwave, 94% fat free:

• 7 ounces of Roasted Cashews have 3.2 times more Calcium, 8.5 times more Copper, 2.1 times more Iron, 2.1 times more Magnesium, 1.6 times more Phosphorus, 2 times more Potassium, 1.7 times more Selenium and 2 times more Zinc than Snacks, popcorn, microwave, 94% fat free.
• While 7 oz of Snacks, popcorn, microwave, 94% fat free contain 1.3 times more Manganese and 35.7 times more Sodium than Dry Roasted Cashew Nuts.
• 7 ounces of Snacks, popcorn, microwave, 94% fat free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Cashews have 1.4 times more Energy, 7.6 times more Fat, 7.7 times more Saturated Fat, 2.9 times more Omega 3, 3.5 times more Omega 6, 7.7 times more Sugars and 1.4 times more Protein than Snacks, popcorn, microwave, 94% fat free.
• While 7 oz of Snacks, popcorn, microwave, 94% fat free contain 2.3 times more Carbohydrate and 4.5 times more Fiber than Dry Roasted Cashew Nuts.