Comparing Nutrients in 7 ounces Rolls, hamburger or hotdog, plain VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hotdog, plain	14%	13%	73%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Rolls, hamburger or hotdog, plain	Roasted Cashews	Recommended Dietary Allowance
Energy	19% 554kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.76g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	5.22% 1.67g	56.8% 18g	32g per day for Men 19-50 years
Omega 3	22.7% 0.36g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.17g	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	76.5% 99g	50% 65g	130g per day for Men 19-50 years
Sugars	20% 14.4g	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	6.8% 4.94g	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	34.6% 19.4g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hotdog, plain	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	6.4% 57.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.8% 1.08mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	39% 0.51mg	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	46.6% 187μg	34.2% 137μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.87% 2.58mg	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	3.57% 0.54mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hotdog, plain	Roasted Cashews	Recommended Dietary Allowance
Calcium	28.6% 286mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	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	85% 6.8mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	28.6% 200mg	139% 972mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	33% 1121mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	65.4% 980mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	101% 11mg	11mg per day for Men 19-50 years
Water	1.84% 68g	0.091% 3.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hotdog, plain VS Roasted Cashews per 7 oz

Compare the macro and micronutrient content in 7 oz of Rolls, hamburger or hotdog, plain 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 Rolls, hamburger or hotdog, plain vs Roasted Cashews:

• 7 ounces of Rolls, hamburger or hotdog, plain have more Vitamin A, 2.7 times more Vitamin B1, 1.5 times more Vitamin B2, 3 times more Vitamin B3, 1.4 times more Vitamin B9 and more Vitamin B12 than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 2.2 times more Vitamin B5, 4.1 times more Vitamin B6, 3.4 times more Vitamin E and 7.2 times more Vitamin K than Rolls, hamburger or hotdog, plain.
• 7 ounces of Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin E
• 7 ounces of Roasted Cashews have insufficient amounts of Vitamin A and Vitamin B12
• Both Rolls, hamburger or hotdog, plain as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Rolls, hamburger or hotdog, plain vs Roasted Cashews:

• 7 ounces of Rolls, hamburger or hotdog, plain have 3.2 times more Calcium, 2.3 times more Selenium and 30.9 times more Sodium than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 20.4 times more Copper, 1.7 times more Iron, 11.3 times more Magnesium, 1.6 times more Manganese, 4.9 times more Phosphorus, 4.6 times more Potassium and 7.7 times more Zinc than Rolls, hamburger or hotdog, plain.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rolls, hamburger or hotdog, plain have 1.5 times more Carbohydrate and 1.5 times more Sugars than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 2.1 times more Energy, 11.9 times more Fat, 10.9 times more Saturated Fat, 4.8 times more Omega 6, 1.7 times more Fiber and 1.6 times more Protein than Rolls, hamburger or hotdog, plain.
• Both Rolls, hamburger or hotdog, plain and Roasted Cashews offer comparable quantities of Omega 3 per seven ounces.