Our expert says:
Rice cakes contain approx. 209 kJ per rice cake and low-fat cottage cheese contains 433 kJ/100g, so if you eat 3 rice cakes (3 x 209 = 627 kJ) plus 30g of the cottage cheese (30 x 433 /100 = 130 kJ), you will ingest 757 kJ. I don't know how much an 'espresso cup' of nuts weighs, but let's say 30 g and cashew nuts contain 2402 kJ/100g, then 30/100 x 2402 = 721 kJ. Your 2 snacks, therefore, have very similar energy contents, but of course you will need to weigh the cashew nuts to make sure that you are not eating a much larger portion which would push up the energy intake with this snack.
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