Comparing Nutrients in 14 ounces Almonds VS Dry Roasted Cashew Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dry Roasted Cashew Nuts with Salt	10%	68%	22%

Macro Nutrients

	Almonds	Dry Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Energy	79.2% 2298kcal	78.6% 2278kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	190% 184g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	114% 36.3g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	179% 30.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	100% 130g	130g per day for Men 19-50 years
Sugars	24% 17.3g	27.4% 20g	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	0.6% 0.44g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	31.3% 12g	38g per day for Men 19-50 years
Protein	150% 84g	109% 60.8g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dry Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	34.7% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	97% 4.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	78% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	68.5% 274μg	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	678% 102mg	24.3% 3.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Dry Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Calcium	107% 1068mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	979% 8.8mg	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	184% 14.7mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	246% 1032mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	143% 3.28mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	278% 1945mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	66% 2242mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	84.4% 46.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	169% 2540mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	202% 22.2mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.18% 6.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Dry Roasted Cashew Nuts with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Almonds versus 14 oz of Dry Roasted Cashew Nuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almonds vs Dry Roasted Cashew Nuts with Salt:

• 14 ounces of Almonds have 5.7 times more Vitamin B2, 2.6 times more Vitamin B3 and 27.9 times more Vitamin E than Dry Roasted Cashew Nuts with Salt.
• While 14 oz of Dry Roasted Cashew Nuts with Salt contain 2.6 times more Vitamin B5, 1.9 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Dry Roasted Cashew Nuts with Salt provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Almonds have insufficient amounts of Vitamin K
• Both Almonds as well as Dry Roasted Cashew Nuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Almonds vs Dry Roasted Cashew Nuts with Salt:

• 14 ounces of Almonds have 6 times more Calcium, 2.6 times more Manganese and 1.3 times more Potassium than Dry Roasted Cashew Nuts with Salt.
• While 14 oz of Dry Roasted Cashew Nuts with Salt contain 2.2 times more Copper, 1.6 times more Iron, 2.9 times more Selenium, 640 times more Sodium and 1.8 times more Zinc than Almonds.
• Both Almonds and Dry Roasted Cashew Nuts with Salt contain similar levels of Magnesium and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almonds have 1.6 times more Omega 6, 4.2 times more Fiber and 1.4 times more Protein than Dry Roasted Cashew Nuts with Salt.
• While 14 oz of Dry Roasted Cashew Nuts with Salt contain 2.4 times more Saturated Fat, 53.7 times more Omega 3 and 1.5 times more Carbohydrate than Almonds.
• Both Almonds and Dry Roasted Cashew Nuts with Salt offer comparable quantities of Energy, Fat and Sugars per 14 ounces.
• 14 ounces of Almonds provide inadequate amounts of Omega 3