Comparing Nutrients in 14 ounces Cashew Butter VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Cashew Butter	11%	71%	18%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Cashew Butter	Cashew Nuts	Recommended Dietary Allowance
Energy	80.3% 2330kcal	75.7% 2195kcal	2900kcal per day for Men 19-50 years
Fat	202% 196g	179% 174g	97g per day for Men 19-50 years
Saturated Fat	121% 38.7g	97% 31g	32g per day for Men 19-50 years
Omega 3	42.4% 0.68g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	191% 32.4g	182% 31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	92% 120g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	21% 7.94g	34.5% 13g	38g per day for Men 19-50 years
Protein	124% 69.7g	129% 72.3g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	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	103% 1.24mg	140% 1.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	68.6% 3.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	127% 1.66mg	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	67.5% 270μg	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	NA	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	113% 135μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Butter	Cashew Nuts	Recommended Dietary Allowance
Calcium	17% 171mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	966% 8.7mg	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	250% 20mg	331% 26.5mg	8mg per day for Men 19-50 years
Magnesium	244% 1024mg	276% 1159mg	420mg per day for Men 19-50 years
Manganese	141% 3.23mg	286% 6.57mg	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	259% 1814mg	336% 2354mg	700mg per day for Men 19-50 years
Potassium	63.7% 2167mg	77% 2619mg	3400mg per day for Men 19-50 years
Selenium	83% 45.6μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	186% 20.5mg	209% 23mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.56% 20.6g	3700g per day for Men 19-50 years

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

• Plain Cashew Butter no Salt has 3.2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.7 times more Vitamin B9 than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 1.4 times more Vitamin B1 and 1.7 times more Vitamin B6 than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt 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 Cashew Butter vs Cashew Nuts:

• Plain Cashew Butter no Salt has 1.3 times more Sodium than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 1.3 times more Iron, 2 times more Manganese, 1.3 times more Phosphorus and 1.7 times more Selenium than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Raw Cashew Nuts have similar amounts of Calcium, Copper, Magnesium, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Plain Cashew Butter no Salt has 1.3 times more Saturated Fat and 2.8 times more Omega 3 than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 1.7 times more Fiber than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Raw Cashew Nuts have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Protein per 14 oz.
• Both Plain Cashew Butter no Salt as well as Raw Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.