Comparing Nutrients in 14 ounces Plain Cashew Butter with Salt VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Plain Cashew Butter with Salt	7%	74%	19%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Plain Cashew Butter with Salt	Blanched Almonds	Recommended Dietary Allowance
Energy	83.3% 2417kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	217% 210g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	308% 52.4g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 120g	57% 74g	130g per day for Men 19-50 years
Sugars	49.8% 36g	25.3% 18.4g	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	0% 0g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	31.3% 12g	103% 39.3g	38g per day for Men 19-50 years
Protein	86% 48g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Plain Cashew Butter with Salt	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	35% 0.46mg	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	54.6% 218μg	48.6% 194μg	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	134% 20mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	100% 120μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Cashew Butter with Salt	Blanched Almonds	Recommended Dietary Allowance
Calcium	24.2% 242mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	775% 6.98mg	453% 4.08mg	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	244% 19.5mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	195% 818mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	NA	317% 7.3mg	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	220% 1540mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	78% 1171mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	160% 17.6mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Plain Cashew Butter with Salt vs Blanched Almonds:

• Plain Cashew Butter with Salt has 1.8 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 4.5 times more Vitamin B2, 3.2 times more Vitamin B3 and 4.7 times more Vitamin E than Plain Cashew Butter with Salt.
• Both Plain Cashew Butter with Salt and Blanched Almonds have similar amounts of Vitamin B1 and Vitamin B9 per 14 oz.
• Both Plain Cashew Butter with Salt as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Plain Cashew Butter with Salt vs Blanched Almonds:

• Plain Cashew Butter with Salt has 1.7 times more Copper, 1.5 times more Iron, 2.9 times more Selenium, 15.5 times more Sodium and 1.5 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 3.9 times more Calcium, 1.3 times more Magnesium and 1.5 times more Potassium than Plain Cashew Butter with Salt.
• Both Plain Cashew Butter with Salt and Blanched Almonds have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Plain Cashew Butter with Salt has 2.7 times more Saturated Fat, 39.8 times more Omega 3, 1.6 times more Carbohydrate and 2 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 3.3 times more Fiber and 1.8 times more Protein than Plain Cashew Butter with Salt.
• Both Plain Cashew Butter with Salt and Blanched Almonds have similar amounts of Energy, Fat and Omega 6 per 14 oz.
• Both Plain Cashew Butter with Salt as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.