Comparing Nutrients in 14 ounces Oil Roasted Cashew Nuts with Salt VS With Peanuts Oil Roasted Mixed Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashew Nuts with Salt	11%	70%	19%
With Peanuts Oil Roasted Mixed Nuts with Salt	12%	75%	13%

Macro Nutrients

	Oil Roasted Cashew Nuts with Salt	With Peanuts Oil Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Energy	79.5% 2306kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	195% 190g	221% 214g	97g per day for Men 19-50 years
Saturated Fat	105% 33.6g	108% 34.6g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	198% 33.6g	338% 57.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	64.3% 83.5g	130g per day for Men 19-50 years
Sugars	27.4% 20g	22.7% 16.5g	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	0.44% 0.32g	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 19.2g	% 16.5g	g per day for Men 19-50 years
Fiber	34.5% 13g	73% 27.8g	38g per day for Men 19-50 years
Protein	119% 67g	142% 79.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashew Nuts with Salt	With Peanuts Oil Roasted Mixed 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	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.6% 0.87mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	90% 4.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	107% 1.4mg	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	82.4% 329μg	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	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	24.3% 3.65mg	207% 31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashew Nuts with Salt	With Peanuts Oil Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Calcium	17% 171mg	46.4% 464mg	1000mg per day for Men 19-50 years
Copper	901% 8.1mg	400% 3.6mg	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	129% 10.4mg	8mg per day for Men 19-50 years
Magnesium	258% 1084mg	216% 909mg	420mg per day for Men 19-50 years
Manganese	288% 6.62mg	352% 8.1mg	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	259% 1810mg	700mg per day for Men 19-50 years
Potassium	73.8% 2508mg	73.8% 2508mg	3400mg per day for Men 19-50 years
Selenium	146% 80.6μg	245% 135μg	55μg per day for Men 19-50 years
Sodium	81.5% 1222mg	72.2% 1084mg	1500mg per day for Men 19-50 years
Zinc	193% 21.2mg	121% 13.3mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	0.22% 8.26g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Cashew Nuts with Salt VS With Peanuts Oil Roasted Mixed 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 With Peanuts Oil Roasted Mixed 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 With Peanuts Oil Roasted Mixed Nuts with Salt:

• 14 ounces of Oil Roasted Cashew Nuts with Salt have 1.9 times more Vitamin B1 and 6.1 times more Vitamin K than With Peanuts Oil Roasted Mixed Nuts with Salt.
• While 14 oz of With Peanuts Oil Roasted Mixed Nuts with Salt contain 4.4 times more Vitamin B3, 1.3 times more Vitamin B5, 3.3 times more Vitamin B9 and 8.5 times more Vitamin E than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and With Peanuts Oil Roasted Mixed Nuts with Salt provide similar amounts of Vitamin B2 and Vitamin B6 per 14 ounces.
• Both Oil Roasted Cashew Nuts with Salt as well as With Peanuts Oil Roasted Mixed 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 With Peanuts Oil Roasted Mixed Nuts with Salt:

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

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Cashew Nuts with Salt have 1.4 times more Carbohydrate and 1.2 times more Sugars than With Peanuts Oil Roasted Mixed Nuts with Salt.
• While 14 oz of With Peanuts Oil Roasted Mixed Nuts with Salt contain 1.7 times more Omega 6 and 2.1 times more Fiber than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and With Peanuts Oil Roasted Mixed Nuts with Salt offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3 and Protein per 14 ounces.