Comparing Nutrients in 14 ounces Almonds VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Almonds	Cashew Nuts	Recommended Dietary Allowance
Energy	79.2% 2298kcal	75.7% 2195kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	179% 174g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	97% 31g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	182% 31g	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	92% 120g	130g per day for Men 19-50 years
Sugars	24% 17.3g	32.4% 23.5g	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	0.27% 0.2g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 23g	g per day for Men 19-50 years
Fiber	131% 49.6g	34.5% 13g	38g per day for Men 19-50 years
Protein	150% 84g	129% 72.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cashew Nuts	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	140% 1.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	68.6% 3.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	127% 1.66mg	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	25% 99μg	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	2.2% 2mg	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% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	113% 135μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cashew Nuts	Recommended Dietary Allowance
Calcium	107% 1068mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	968% 8.7mg	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	331% 26.5mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	276% 1159mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	286% 6.57mg	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	336% 2354mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	77% 2619mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	209% 23mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.56% 20.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Cashew Nuts:

• Almonds have 19.6 times more Vitamin B2, 3.4 times more Vitamin B3, 1.8 times more Vitamin B9 and 28.5 times more Vitamin E than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 2.1 times more Vitamin B1, 1.8 times more Vitamin B5, 3 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Cashew Nuts:

• Almonds have 7.3 times more Calcium and 1.3 times more Manganese than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 2.1 times more Copper, 1.8 times more Iron, 4.9 times more Selenium and 1.9 times more Zinc than Almonds.
• Both Almonds and Raw Cashew Nuts have similar amounts of Magnesium, Phosphorus and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.6 times more Omega 6 and 3.8 times more Fiber than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 2 times more Saturated Fat, 20.7 times more Omega 3, 1.4 times more Carbohydrate and 1.4 times more Sugars than Almonds.
• Both Almonds and Raw Cashew Nuts have similar amounts of Energy, Fat and Protein per 14 oz.
• Both Almonds as well as Raw Cashew Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.