Comparing Nutrients in 100 grams Roasted Cashews VS Sisymbrium Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Sisymbrium Seeds	15%	13%	72%

Macro Nutrients

	Roasted Cashews	Sisymbrium Seeds	Recommended Dietary Allowance
Energy	19.8% 574kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	47.8% 46.4g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	28.6% 9.16g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	91% 1.45g	1.6g per day for Men 19-50 years
Omega 6	45% 7.66g	3.36% 0.57g	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	45% 58.3g	130g per day for Men 19-50 years
Sugars	6.9% 5g	NA	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	NA	38g per day for Men 19-50 years
Protein	27.3% 15.3g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Sisymbrium Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.75% 1.4mg	105% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	60% 0.78mg	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	23.8% 95μg	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	34% 30.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.13% 0.92mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 34.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Sisymbrium Seeds	Recommended Dietary Allowance
Calcium	4.5% 45mg	163% 1633mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	12.2% 0.11mg	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	1.38% 0.11mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	74.8% 314mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	65.7% 1.5mg	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	0.86% 6mg	700mg per day for Men 19-50 years
Potassium	16.6% 565mg	62.6% 2130mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	NA	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	6.13% 92mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.16% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cashews VS Sisymbrium Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Cashews versus 100 g of Sisymbrium Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Roasted Cashews vs Sisymbrium Seeds:

• 100 grams of Roasted Cashews have 1.2 times more Vitamin B5 than Sisymbrium Seeds.
• While 100 g of Whole Dried Sisymbrium Seeds contain 2.1 times more Vitamin B2, 12 times more Vitamin B3, 3 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Sisymbrium Seeds provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Roasted Cashews have insufficient amounts of Vitamin C
• Both Dry Roasted Cashew Nuts as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Roasted Cashews vs Sisymbrium Seeds:

• 100 grams of Roasted Cashews have 20.2 times more Copper, 54.5 times more Iron, 81.7 times more Phosphorus and 18.7 times more Zinc than Sisymbrium Seeds.
• While 100 g of Whole Dried Sisymbrium Seeds contain 36.3 times more Calcium, 1.8 times more Manganese, 3.8 times more Potassium and 5.8 times more Sodium than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Sisymbrium Seeds contain similar levels of Magnesium per 100 grams.
• 100 grams of Sisymbrium Seeds lack sufficient amounts of Iron and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Cashews have 1.8 times more Energy, 10.1 times more Fat, 10.2 times more Saturated Fat, 13.4 times more Omega 6 and 1.3 times more Protein than Sisymbrium Seeds.
• While 100 g of Whole Dried Sisymbrium Seeds contain 9 times more Omega 3 and 1.8 times more Carbohydrate than Dry Roasted Cashew Nuts.