Comparing Nutrients in 7 ounces Raspberries VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Raspberries	Roasted Cashews	Recommended Dietary Allowance
Energy	3.56% 103kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	56.8% 18g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	18.2% 23.7g	50% 65g	130g per day for Men 19-50 years
Sugars	12% 8.77g	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	6.43% 4.66g	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	% 3.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	34% 13g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.4% 1.2mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.7% 6.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.7μg	34.2% 137μg	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	57.8% 52mg	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	11.5% 1.73mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Roasted Cashews	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	17% 1.37mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	8.22% 57.5mg	139% 972mg	700mg per day for Men 19-50 years
Potassium	8.8% 300mg	33% 1121mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	101% 11mg	11mg per day for Men 19-50 years
Water	4.6% 170g	0.091% 3.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Roasted Cashews per 7 oz

Compare the macro and micronutrient content in 7 oz of Raspberries 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 Raspberries vs Roasted Cashews:

• 7 ounces of Raspberries have more Vitamin C than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 6.3 times more Vitamin B1, 5.3 times more Vitamin B2, 2.3 times more Vitamin B3, 3.7 times more Vitamin B5, 4.7 times more Vitamin B6, 3.3 times more Vitamin B9 and 4.4 times more Vitamin K than Raw Raspberries.
• Both Raspberries and Roasted Cashews provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Roasted Cashews have insufficient amounts of Vitamin C
• Both Raw Raspberries as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Raspberries vs Roasted Cashews:

• 7 ounces of Raspberries have 50.4 times more Water than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 1.8 times more Calcium, 24.7 times more Copper, 8.7 times more Iron, 11.8 times more Magnesium, 16.9 times more Phosphorus, 3.7 times more Potassium, 58.5 times more Selenium and 13.3 times more Zinc than Raw Raspberries.
• Both Raspberries and Roasted Cashews contain similar levels of Manganese per seven ounces.
• 7 ounces of Raspberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raspberries have 2.2 times more Fiber than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 11 times more Energy, 71.3 times more Fat, 481.9 times more Saturated Fat, 1.3 times more Omega 3, 30.8 times more Omega 6, 2.7 times more Carbohydrate and 12.8 times more Protein than Raw Raspberries.
• Both Raspberries and Roasted Cashews offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Raspberries provide inadequate amounts of Energy and Omega 6