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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashew Nuts with Salt	11%	70%	19%
Dry Roasted Macadamia Nuts with Salt	4%	89%	7%

Macro Nutrients

	Oil Roasted Cashew Nuts with Salt	Dry Roasted Macadamia Nuts with Salt	Recommended Dietary Allowance
Energy	79.5% 2306kcal	98% 2842kcal	2900kcal per day for Men 19-50 years
Fat	195% 190g	311% 302g	97g per day for Men 19-50 years
Saturated Fat	105% 33.6g	148% 47.4g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	48.6% 0.78g	1.6g per day for Men 19-50 years
Omega 6	198% 33.6g	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	92% 120g	39% 51g	130g per day for Men 19-50 years
Sugars	27.4% 20g	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	0.44% 0.32g	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	% 0.32g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 19.2g	% 16g	g per day for Men 19-50 years
Fiber	34.5% 13g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	119% 67g	55.2% 31g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashew Nuts 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	120% 1.44mg	235% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.6% 0.87mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	56.4% 9.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	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	25% 99μg	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	1.32% 1.2mg	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	24.3% 3.65mg	15% 2.26mg	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	Dry Roasted Macadamia Nuts with Salt	Recommended Dietary Allowance
Calcium	17% 171mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	901% 8.1mg	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	300% 24mg	131% 10.5mg	8mg per day for Men 19-50 years
Magnesium	258% 1084mg	112% 468mg	420mg per day for Men 19-50 years
Manganese	288% 6.62mg	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	301% 2108mg	112% 786mg	700mg per day for Men 19-50 years
Potassium	73.8% 2508mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	146% 80.6μg	84.4% 46.4μg	55μg per day for Men 19-50 years
Sodium	81.5% 1222mg	93% 1401mg	1500mg per day for Men 19-50 years
Zinc	193% 21.2mg	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

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

Compare the macro and micronutrient content in 14 oz of Oil Roasted Cashew Nuts with Salt versus 14 oz of Dry Roasted Macadamia Nuts with Salt 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 Dry Roasted Macadamia Nuts with Salt:

• 14 ounces of Oil Roasted Cashew Nuts with Salt have 2.5 times more Vitamin B2, 1.5 times more Vitamin B5, 2.5 times more Vitamin B9, 1.6 times more Vitamin E and more Vitamin K than Dry Roasted Macadamia Nuts with Salt.
• While 14 oz of Dry Roasted Macadamia Nuts with Salt contain 2 times more Vitamin B1 and 1.3 times more Vitamin B3 than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Dry Roasted Macadamia Nuts with Salt provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Dry Roasted Macadamia Nuts with Salt have insufficient amounts of Vitamin K
• Both Oil Roasted Cashew Nuts 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 ounces.

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

• 14 ounces of Oil Roasted Cashew Nuts with Salt have 3.6 times more Copper, 2.3 times more Iron, 2.3 times more Magnesium, 2.7 times more Phosphorus, 1.7 times more Potassium, 1.7 times more Selenium and 4.1 times more Zinc than Dry Roasted Macadamia Nuts with Salt.
• While 14 oz of Dry Roasted Macadamia Nuts with Salt contain 1.6 times more Calcium and 1.8 times more Manganese than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Dry Roasted Macadamia Nuts with Salt contain similar levels of Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Cashew Nuts with Salt have 6.5 times more Omega 6, 2.4 times more Carbohydrate, 1.2 times more Sugars and 2.2 times more Protein than Dry Roasted Macadamia Nuts with Salt.
• While 14 oz of Dry Roasted Macadamia Nuts with Salt contain 1.6 times more Fat, 1.4 times more Saturated Fat, 2.9 times more Omega 3 and 2.4 times more Fiber than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Dry Roasted Macadamia Nuts with Salt offer comparable quantities of Energy per 14 ounces.