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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashew Nuts with Salt	11%	70%	19%
Plain Cashew Butter with Salt	7%	74%	19%

Macro Nutrients

	Oil Roasted Cashew Nuts with Salt	Plain Cashew Butter with Salt	Recommended Dietary Allowance
Energy	79.5% 2306kcal	83.3% 2417kcal	2900kcal per day for Men 19-50 years
Fat	195% 190g	217% 210g	97g per day for Men 19-50 years
Saturated Fat	105% 33.6g	132% 42g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	198% 33.6g	308% 52.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	93% 120g	130g per day for Men 19-50 years
Sugars	27.4% 20g	49.8% 36g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 19.2g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	31.3% 12g	38g per day for Men 19-50 years
Protein	119% 67g	86% 48g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashew Nuts with Salt	Plain Cashew Butter 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	120% 1.44mg	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.6% 0.87mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	62% 0.81mg	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	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	100% 120μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashew Nuts with Salt	Plain Cashew Butter with Salt	Recommended Dietary Allowance
Calcium	17% 171mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	901% 8.1mg	775% 6.98mg	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	244% 19.5mg	8mg per day for Men 19-50 years
Magnesium	258% 1084mg	195% 818mg	420mg per day for Men 19-50 years
Manganese	288% 6.62mg	NA	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	220% 1540mg	700mg per day for Men 19-50 years
Potassium	73.8% 2508mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	146% 80.6μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	81.5% 1222mg	78% 1171mg	1500mg per day for Men 19-50 years
Zinc	193% 21.2mg	160% 17.6mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	0.25% 9.3g	3700g per day for Men 19-50 years

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

• Oil Roasted Cashew Nuts with Salt have 2.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.6 times more Vitamin B6 than Plain Cashew Butter with Salt.
• While Plain Cashew Butter with Salt contains 2.2 times more Vitamin B9 and 5.5 times more Vitamin E than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Plain Cashew Butter with Salt have similar amounts of Vitamin K per 14 oz.
• Both Oil Roasted Cashew Nuts with Salt as well as Plain Cashew Butter with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Oil Roasted Cashew Nuts with Salt have 1.2 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 1.4 times more Potassium, 2.2 times more Selenium and 1.2 times more Zinc than Plain Cashew Butter with Salt.
• While Plain Cashew Butter with Salt contains 1.4 times more Calcium than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Plain Cashew Butter with Salt have similar amounts of Copper and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Cashew Nuts with Salt have 1.4 times more Protein than Plain Cashew Butter with Salt.
• While Plain Cashew Butter with Salt contains 1.3 times more Saturated Fat, 2.3 times more Omega 3, 1.6 times more Omega 6 and 1.8 times more Sugars than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Plain Cashew Butter with Salt have similar amounts of Energy, Fat, Carbohydrate and Fiber per 14 oz.
• Both Oil Roasted Cashew Nuts with Salt as well as Plain Cashew Butter with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.