Comparing Nutrients in 7 ounces Roasted Cashews VS Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	4%	21%	75%

Macro Nutrients

	Roasted Cashews	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	39.3% 1139kcal	26.3% 764kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	18.5% 18g	97g per day for Men 19-50 years
Saturated Fat	56.8% 18g	19% 6.13g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	89.4% 15.2g	35% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	110% 143g	130g per day for Men 19-50 years
Sugars	13.7% 9.94g	85% 61.5g	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	10.6% 7.7g	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	% 29.6g	g per day for Men 19-50 years
Sucrose	NA	% 17.6g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	14.2% 7.96g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	0% 0μg	44.5% 401μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	76.6% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	75.6% 0.98mg	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	44.7% 179μg	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	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.4% 69μg	32% 38.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	13.7% 0.12mg	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	108% 8.63mg	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	27.8% 0.64mg	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	139% 972mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	33% 1121mg	5% 171mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	41% 617mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.091% 3.37g	0.75% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cashews VS Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Cashews versus 7 oz of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Cashews vs Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry):

• 7 ounces of Roasted Cashews have 4 times more Vitamin B5, 1.2 times more Vitamin E and 1.8 times more Vitamin K than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While 7 oz of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain more Vitamin A, 2.6 times more Vitamin B1, 2.5 times more Vitamin B2, 4.4 times more Vitamin B3, 1.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Dry Roasted Cashew Nuts.
• 7 ounces of Roasted Cashews have insufficient amounts of Vitamin A
• Both Dry Roasted Cashew Nuts as well as Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Cashews vs Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry):

• 7 ounces of Roasted Cashews have 3.8 times more Calcium, 35.8 times more Copper, 1.4 times more Iron, 23.6 times more Magnesium, 2.6 times more Manganese, 6.9 times more Phosphorus, 6.6 times more Potassium, 3.4 times more Selenium and 15.6 times more Zinc than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While 7 oz of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain 19.4 times more Sodium than Dry Roasted Cashew Nuts.
• 7 ounces of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Cashews have 1.5 times more Energy, 5.1 times more Fat, 3 times more Saturated Fat, 2.6 times more Omega 6, 1.7 times more Fiber and 3.8 times more Protein than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While 7 oz of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain 2.3 times more Omega 3, 2.2 times more Carbohydrate and 6.2 times more Sugars than Dry Roasted Cashew Nuts.