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Comparing Nutrients in 14 ounces Oil Roasted CashewsVS Almonds

Macros Ratio

Protein Fat Carbs

Oil Roasted Cashews
11%
70%
19%
Almonds
14%
72%
14%
14 oz ▼

Macro Nutrients

79.4%2302kcal
Energy
79.2%2298kcal
2302 kcalvs2298 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
195%190g
Fat
204%198g
190 gvs198 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
105%33.6g
Saturated Fat
47%15g
33.6 gvs15 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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17%0.27g
Omega 3
0.74%0.012g
0.27 gvs0.012 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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198%33.6g
Omega 6
288%49g
33.6 gvs49 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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91%119g
Carbohydrate
65.8%85.5g
119 gvs85.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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27.4%20g
Sugars
24%17.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
20 gvs17.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.44%0.32g
Fructose
0.6%0.44g
≤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]
0.32 gvs0.44 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.32g
Glucose
%0.67g
0.32 gvs0.67 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%19.2g
Sucrose
%15.7g
19.2 gvs15.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
34.5%13g
Fiber
131%49.6g
13 gvs49.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
119%67g
Protein
150%84g
67 gvs84 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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120%1.44mg
Vitamin B1
68%0.81mg
Thiamine
1.44 mgvs0.81 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
66.6%0.87mg
Vitamin B2
347%4.5mg
Riboflavin
0.87 mgvs4.5 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
43%6.9mg
Vitamin B3
89.7%14.4mg
Niacin, nicotinic acid, niacinamide
6.9 mgvs14.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
70%3.5mg
Vitamin B5
37.4%1.87mg
Pantothenic acid
3.5 mgvs1.87 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
99%1.3mg
Vitamin B6
42%0.54mg
Pyridoxine
1.3 mgvs0.54 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
754%226μg
Biotin
NA μgvs226 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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25%99μg
Vitamin B9
43.7%175μg
Folates and Folic Acid
99 μgvs175 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.32%1.2mg
Vitamin C
0%0mg
Ascorbic acid
1.2 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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24.3%3.65mg
Vitamin E
678%102mg
Tocopherols and Tocotrienols
3.65 mgvs102 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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115%138μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
138 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

17%171mg
Calcium
107%1068mg
171 mgvs1068 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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901%8.1mg
Copper
455%4.1mg
8.1 mgvs4.1 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
300%24mg
Iron
184%14.7mg
24 mgvs14.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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258%1084mg
Magnesium
255%1072mg
1084 mgvs1072 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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288%6.62mg
Manganese
376%8.65mg
6.62 mgvs8.65 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
400%180μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs180 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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301%2108mg
Phosphorus
273%1909mg
2108 mgvs1909 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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73.8%2508mg
Potassium
85.6%2909mg
2508 mgvs2909 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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146%80.6μg
Selenium
29.6%16.3μg
80.6 μgvs16.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
3.44%51.6mg
Sodium
0.26%3.97mg
51.6 mgvs3.97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
193%21.2mg
Zinc
113%12.4mg
21.2 mgvs12.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.37%14g
Water
0.47%17.5g
14 gvs17.5 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Oil Roasted Cashews vs Almonds:
Comparing minerals per 14 ounces for Oil Roasted Cashews vs Almonds:
Comparison of macro-nutrients per 14 ounces:



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