Comparing Nutrients in 14 ounces Plain Cashew Butter with Salt VS Dry Roasted Macadamia Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Plain Cashew Butter with Salt	7%	74%	19%
Dry Roasted Macadamia Nuts with Salt	4%	89%	7%

Macro Nutrients

	Plain Cashew Butter with Salt	Dry Roasted Macadamia Nuts with Salt	Recommended Dietary Allowance
Energy	83.3% 2417kcal	98% 2842kcal	2900kcal per day for Men 19-50 years
Fat	217% 210g	311% 302g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	148% 47.4g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	48.6% 0.78g	1.6g per day for Men 19-50 years
Omega 6	308% 52.4g	30.4% 5.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 120g	39% 51g	130g per day for Men 19-50 years
Sugars	49.8% 36g	22.7% 16.4g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	31.3% 12g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	86% 48g	55.2% 31g	56g per day for Men 19-50 years

Vitamins

	Plain Cashew Butter with Salt	Dry Roasted Macadamia 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	52.3% 0.63mg	235% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	56.4% 9.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	110% 1.42mg	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	9.92% 39.7μg	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	3.1% 2.78mg	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	15% 2.26mg	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	Dry Roasted Macadamia Nuts with Salt	Recommended Dietary Allowance
Calcium	24.2% 242mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	775% 6.98mg	251% 2.26mg	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	131% 10.5mg	8mg per day for Men 19-50 years
Magnesium	195% 818mg	112% 468mg	420mg per day for Men 19-50 years
Manganese	NA	524% 12mg	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	112% 786mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	84.4% 46.4μg	55μg per day for Men 19-50 years
Sodium	78% 1171mg	93% 1401mg	1500mg per day for Men 19-50 years
Zinc	160% 17.6mg	46.5% 5.1mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	0.17% 6.4g	3700g per day for Men 19-50 years

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

• Plain Cashew Butter with Salt has 1.8 times more Vitamin B2, 5.5 times more Vitamin B9, 8.9 times more Vitamin E and more Vitamin K than Dry Roasted Macadamia Nuts with Salt.
• While Dry Roasted Macadamia Nuts with Salt contain 4.5 times more Vitamin B1, 2.1 times more Vitamin B3 and 1.8 times more Vitamin B6 than Plain Cashew Butter with Salt.
• Both Plain Cashew Butter with Salt as well as Dry Roasted Macadamia Nuts with Salt 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 Dry Roasted Macadamia Nuts with Salt:

• Plain Cashew Butter with Salt has 3.1 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium, 2 times more Phosphorus, 1.2 times more Potassium and 3.4 times more Zinc than Dry Roasted Macadamia Nuts with Salt.
• While Dry Roasted Macadamia Nuts with Salt contain 1.3 times more Selenium than Plain Cashew Butter with Salt.
• Both Plain Cashew Butter with Salt and Dry Roasted Macadamia Nuts with Salt have similar amounts of Calcium and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Plain Cashew Butter with Salt has 10.1 times more Omega 6, 2.4 times more Carbohydrate, 2.2 times more Sugars and 1.6 times more Protein than Dry Roasted Macadamia Nuts with Salt.
• While Dry Roasted Macadamia Nuts with Salt contain 1.4 times more Fat and 2.7 times more Fiber than Plain Cashew Butter with Salt.
• Both Plain Cashew Butter with Salt and Dry Roasted Macadamia Nuts with Salt have similar amounts of Energy, Saturated Fat and Omega 3 per 14 oz.
• Both Plain Cashew Butter with Salt as well as Dry Roasted Macadamia Nuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.