Comparing Nutrients in 14 ounces Oil Roasted Cashews VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Oil Roasted Cashews	Roasted Almonds	Recommended Dietary Allowance
Energy	79.4% 2302kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	195% 190g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	105% 33.6g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	198% 33.6g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	64% 83.4g	130g per day for Men 19-50 years
Sugars	27.4% 20g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	% 19.2g	% 19g	g per day for Men 19-50 years
Fiber	34.5% 13g	114% 43.3g	38g per day for Men 19-50 years
Protein	119% 67g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Roasted 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	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.6% 0.87mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	41.5% 0.54mg	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	632% 95mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	17% 171mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	901% 8.1mg	485% 4.36mg	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	185% 15mg	8mg per day for Men 19-50 years
Magnesium	258% 1084mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	288% 6.62mg	385% 8.86mg	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	267% 1869mg	700mg per day for Men 19-50 years
Potassium	73.8% 2508mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	146% 80.6μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	193% 21.2mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.37% 14g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Oil Roasted Cashew Nuts have 4.7 times more Vitamin B1, 2.7 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.5 times more Vitamin B2, 2.1 times more Vitamin B3, 2.2 times more Vitamin B9 and 26 times more Vitamin E than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts as well as Dry Roasted 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 Roasted Almonds:

• Oil Roasted Cashew Nuts have 1.9 times more Copper, 1.6 times more Iron, 10.2 times more Selenium and 1.6 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.2 times more Calcium and 1.3 times more Manganese than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Dry Roasted Almonds have similar amounts of Magnesium, Phosphorus and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Cashew Nuts have 2.1 times more Saturated Fat, 6.8 times more Omega 3 and 1.4 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Omega 6 and 3.3 times more Fiber than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Dry Roasted Almonds have similar amounts of Energy, Fat, Sugars and Protein per 14 oz.
• Both Oil Roasted Cashew Nuts as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.