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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	44.5% 401μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.6% 12.3mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.6% 0.98mg	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	44.7% 179μg	34.2% 137μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	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	9.8% 1.47mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.5μg	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Roasted Cashews	Recommended Dietary Allowance
Calcium	2.4% 24mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	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	108% 8.63mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	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	20% 141mg	139% 972mg	700mg per day for Men 19-50 years
Potassium	5% 171mg	33% 1121mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	41% 617mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.75% 28g	0.091% 3.37g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) 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 Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) vs Roasted Cashews:

• 7 ounces of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have 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 Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 4 times more Vitamin B5 and 1.8 times more Vitamin K than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) and Roasted Cashews provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Roasted Cashews have insufficient amounts of Vitamin A
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have 19.4 times more Sodium than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 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).
• 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 Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have 2.3 times more Omega 3, 2.2 times more Carbohydrate and 6.2 times more Sugars than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 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).