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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashew Nuts with Salt	11%	70%	19%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Oil Roasted Cashew Nuts with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	79.5% 2306kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	195% 190g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	105% 33.6g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	198% 33.6g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	64% 83.4g	130g per day for Men 19-50 years
Sugars	27.4% 20g	26.6% 19.3g	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	0.44% 0.32g	0.055% 0.04g	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	% 0.32g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 19.2g	% 19g	g per day for Men 19-50 years
Fiber	34.5% 13g	114% 43.3g	38g per day for Men 19-50 years
Protein	119% 67g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashew Nuts with Salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.6% 0.87mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	41.5% 0.54mg	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	25% 99μg	54.6% 218μg	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	1.32% 1.2mg	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	24.3% 3.65mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashew Nuts with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	17% 171mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	901% 8.1mg	485% 4.36mg	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	300% 24mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	258% 1084mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	288% 6.62mg	385% 8.86mg	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	301% 2108mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	73.8% 2508mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	146% 80.6μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	81.5% 1222mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	193% 21.2mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	0.26% 9.57g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Oil Roasted Cashew Nuts with Salt have 4.7 times more Vitamin B1, 2.7 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin K than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 5.5 times more Vitamin B2, 2.1 times more Vitamin B3, 2.2 times more Vitamin B9 and 26 times more Vitamin E than Oil Roasted Cashew Nuts with Salt.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Cashew Nuts with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Oil Roasted Cashew Nuts with Salt have 1.9 times more Copper, 1.6 times more Iron, 10.2 times more Selenium, 102.7 times more Sodium and 1.6 times more Zinc than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 6.2 times more Calcium and 1.3 times more Manganese than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Roasted Almonds contain similar levels of Magnesium, Phosphorus and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Cashew Nuts with Salt have 2.1 times more Saturated Fat, 6.8 times more Omega 3 and 1.4 times more Carbohydrate than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 1.5 times more Omega 6 and 3.3 times more Fiber than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Roasted Almonds offer comparable quantities of Energy, Fat, Sugars and Protein per 14 ounces.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3