Comparing Nutrients in 14 ounces Oil Roasted Cashews VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Oil Roasted Cashews	Blanched Almonds	Recommended Dietary Allowance
Energy	79.4% 2302kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	195% 190g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	105% 33.6g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	198% 33.6g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	57% 74g	130g per day for Men 19-50 years
Sugars	27.4% 20g	25.3% 18.4g	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% 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	% 0.12g	g per day for Men 19-50 years
Sucrose	% 19.2g	% 17.7g	g per day for Men 19-50 years
Fiber	34.5% 13g	103% 39.3g	38g per day for Men 19-50 years
Protein	119% 67g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Blanched 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	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.6% 0.87mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	35% 0.46mg	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	48.6% 194μg	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	628% 94mg	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 Cashews	Blanched Almonds	Recommended Dietary Allowance
Calcium	17% 171mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	901% 8.1mg	453% 4.08mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	258% 1084mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	288% 6.62mg	317% 7.3mg	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	273% 1909mg	700mg per day for Men 19-50 years
Potassium	73.8% 2508mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	146% 80.6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	193% 21.2mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.37% 14g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Cashews vs Blanched Almonds:

• Oil Roasted Cashew Nuts have 1.9 times more Vitamin B1, 2.8 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.3 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B9 and 25.8 times more Vitamin E than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Cashews vs Blanched Almonds:

• Oil Roasted Cashew Nuts have 2 times more Copper, 1.8 times more Iron, 6.3 times more Selenium and 1.8 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 5.5 times more Calcium and 1.5 times more Sodium than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Blanched Almonds have similar amounts of Magnesium, Manganese, Phosphorus and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Cashew Nuts have 2.1 times more Saturated Fat, 17 times more Omega 3 and 1.6 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Omega 6, 3 times more Fiber and 1.3 times more Protein than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Blanched Almonds have similar amounts of Energy, Fat and Sugars per 14 oz.
• Both Oil Roasted Cashew Nuts as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.