Comparing Nutrients in 7 ounces Enriched Wheat Flour VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Enriched Wheat Flour	12%	2%	86%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Enriched Wheat Flour	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	25% 722kcal	39.7% 1151kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	52.6% 17g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.56% 0.78g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	NA	0.22% 0.16g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 9.6g	g per day for Men 19-50 years
Fiber	14% 5.36g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Enriched Wheat Flour	Oil Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.4% 0.98mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.2% 11.7mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	49.3% 0.64mg	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	91% 363μg	12.4% 49.6μg	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	0.66% 0.6mg	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	3.04% 0.46mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Wheat Flour	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	450% 4.05mg	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	115% 9.2mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	129% 542mg	420mg per day for Men 19-50 years
Manganese	59% 1.35mg	144% 3.3mg	2.3mg per day for Men 19-50 years
Molybdenum	122% 55μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	30.6% 214mg	151% 1054mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	122% 67.3μg	73.2% 40.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	97% 10.6mg	11mg per day for Men 19-50 years
Water	0.64% 23.7g	0.19% 6.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Wheat Flour VS Oil Roasted Cashews per 7 oz

Compare the macro and micronutrient content in 7 oz of Enriched Wheat Flour versus 7 oz of Oil Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Enriched Wheat Flour vs Oil Roasted Cashews:

• 7 ounces of Enriched Wheat Flour have 2.2 times more Vitamin B1, 2.3 times more Vitamin B2, 3.4 times more Vitamin B3 and 7.3 times more Vitamin B9 than Oil Roasted Cashews.
• While 7 oz of Oil Roasted Cashew Nuts contain 2 times more Vitamin B5, 7.3 times more Vitamin B6, 4 times more Vitamin E and 115.7 times more Vitamin K than Unbleached Enriched All-purpose White Wheat Flour.
• 7 ounces of Enriched Wheat Flour have insufficient amounts of Vitamin E and Vitamin K
• Both Unbleached Enriched All-purpose White Wheat Flour as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Enriched Wheat Flour vs Oil Roasted Cashews:

• 7 ounces of Enriched Wheat Flour have 1.7 times more Selenium than Oil Roasted Cashews.
• While 7 oz of Oil Roasted Cashew Nuts contain 2.9 times more Calcium, 14.2 times more Copper, 1.3 times more Iron, 12.4 times more Magnesium, 2.4 times more Manganese, 4.9 times more Phosphorus, 5.9 times more Potassium and 7.6 times more Zinc than Unbleached Enriched All-purpose White Wheat Flour.
• 7 ounces of Enriched Wheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Enriched Wheat Flour have 2.6 times more Carbohydrate than Oil Roasted Cashews.
• While 7 oz of Oil Roasted Cashew Nuts contain 1.6 times more Energy, 48.7 times more Fat, 54.7 times more Saturated Fat, 3.1 times more Omega 3, 21.7 times more Omega 6, 18.6 times more Sugars and 1.6 times more Protein than Unbleached Enriched All-purpose White Wheat Flour.
• Both Enriched Wheat Flour and Oil Roasted Cashews offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Enriched Wheat Flour provide inadequate amounts of Omega 3