Comparing Nutrients in 100 calories Candies, coconut bar, not chocolate covered VS Oil Roasted Cashews

Weight per 100 calories

• Candies, coconut bar, not chocolate covered: 21g
• Oil Roasted Cashews: 17g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Candies, coconut bar, not chocolate covered or Oil Roasted Cashews?

Macros Ratio

	Protein	Fat	Carbs
Candies, coconut bar, not chocolate covered	2%	52%	46%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Candies, coconut bar, not chocolate covered	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.93% 5.75g	8.5% 8.24g	97g per day for Men 19-50 years
Saturated Fat	16.6% 5.3g	4.57% 1.46g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.73% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	8.6% 1.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.93% 11.6g	3.96% 5.15g	130g per day for Men 19-50 years
Sugars	10.4% 7.5g	1.2% 0.86g	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	0.019% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 0.83g	g per day for Men 19-50 years
Fiber	3.5% 1.33g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	0.79% 0.44g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Candies, coconut bar, not chocolate covered	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	1.2% 0.014mg	5.2% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.34% 0.004mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.58% 0.093mg	1.87% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.03% 0.051mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.72% 0.009mg	4.3% 0.056mg	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	1.14% 4.57μg	1.08% 4.3μg	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	0.62% 0.56mg	0.057% 0.052mg	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	0.28% 0.042mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.017% 0.021μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, coconut bar, not chocolate covered	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	0.89% 8.94mg	0.74% 7.4mg	1000mg per day for Men 19-50 years
Copper	8.3% 0.075mg	39% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	2% 0.16mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	1.34% 5.6mg	11.2% 47mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	12.5% 0.29mg	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	2.76% 19.3mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	1.8% 61mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	6.36% 3.5μg	55μg per day for Men 19-50 years
Sodium	1.77% 26.6mg	0.15% 2.24mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	8.4% 0.92mg	11mg per day for Men 19-50 years
Water	0.075% 2.76g	0.016% 0.6g	3700g per day for Men 19-50 years

Candies, Coconut Bar, Not Chocolate Covered VS Oil Roasted Cashews Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Candies, coconut bar, not chocolate covered or Oil Roasted Cashews?

Lets compare vitamin content per 100 calories of Candies, coconut bar, not chocolate covered vs Oil Roasted Cashews:

• 100 kcal of Oil Roasted Cashew Nuts contain 4.4 times more Vitamin B1, 8.6 times more Vitamin B2, 3 times more Vitamin B5, 6 times more Vitamin B6 and 287.8 times more Vitamin K than Candies, coconut bar, not chocolate covered.
• 100 calories of Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin K
• Both Candies, coconut bar, not chocolate covered as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Candies, coconut bar, not chocolate covered vs Oil Roasted Cashews:

• 100 kcal of Oil Roasted Cashew Nuts contain 4.7 times more Copper, 6.5 times more Iron, 8.4 times more Magnesium, 4.7 times more Phosphorus, 1.8 times more Potassium, 2 times more Selenium and 4.3 times more Zinc than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Oil Roasted Cashews contain similar levels of Manganese per 100 calories.
• 100 calories of Candies, coconut bar, not chocolate covered lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Candies, coconut bar, not chocolate covered as well as Oil Roasted Cashew Nuts lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Candies, coconut bar, not chocolate covered have 3.6 times more Saturated Fat, 2.3 times more Carbohydrate, 8.7 times more Sugars and 2.3 times more Fiber than Oil Roasted Cashews.
• While 100 kcal of Oil Roasted Cashew Nuts contain 1.4 times more Fat, 83.7 times more Omega 6 and 6.6 times more Protein than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Oil Roasted Cashews offer comparable quantities of Energy per 100 calories.
• 100 calories of Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 6 and Protein
• 100 calories of Oil Roasted Cashews provide inadequate amounts of Fiber
• Both Candies, coconut bar, not chocolate covered as well as Oil Roasted Cashew Nuts provide inadequate amounts of Omega 3 in 100 calories.