Comparing Nutrients in 100 grams Roasted Cashews VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%

Macro Nutrients

	Roasted Cashews	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Energy	19.8% 574kcal	12% 351kcal	2900kcal per day for Men 19-50 years
Fat	47.8% 46.4g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	28.6% 9.16g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	45% 7.66g	7.26% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.7g	62.6% 81.4g	130g per day for Men 19-50 years
Sugars	6.9% 5g	1.24% 0.9g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	32.6% 12.4g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.75% 1.4mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	10.8% 0.14mg	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	17.3% 69μg	10% 40μg	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% 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	6.13% 0.92mg	4.33% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 34.7μg	1.25% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Calcium	4.5% 45mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	37% 0.33mg	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	75% 6mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	NA	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	70% 490mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	16.6% 565mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.081% 3g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cashews VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Cashews versus 100 g of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Roasted Cashews vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 100 grams of Roasted Cashews have 2.2 times more Vitamin B2, 1.5 times more Vitamin B5, 1.8 times more Vitamin B6, 1.7 times more Vitamin B9, 1.4 times more Vitamin E and 23.1 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 100 g of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 1.5 times more Vitamin B1 and 4 times more Vitamin B3 than Dry Roasted Cashew Nuts.
• 100 grams of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin K
• Both Dry Roasted Cashew Nuts as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Roasted Cashews vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 100 grams of Roasted Cashews have 6.6 times more Copper, 2.4 times more Iron, 2 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium, 2 times more Selenium and 1.8 times more Zinc than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 100 g of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 1.3 times more Calcium than Dry Roasted Cashew Nuts.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Cashews have 1.6 times more Energy, 22.1 times more Fat, 22.9 times more Saturated Fat, 2.6 times more Omega 3, 6.2 times more Omega 6, 5.6 times more Sugars and 1.3 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 100 g of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 2.5 times more Carbohydrate and 4.1 times more Fiber than Dry Roasted Cashew Nuts.