Comparing Nutrients in 14 ounces Oil Roasted Cashews VS Cashew Butter

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Cashew Butter	11%	71%	18%

Macro Nutrients

	Oil Roasted Cashews	Cashew Butter	Recommended Dietary Allowance
Energy	79.4% 2302kcal	80.3% 2330kcal	2900kcal per day for Men 19-50 years
Fat	195% 190g	202% 196g	97g per day for Men 19-50 years
Saturated Fat	105% 33.6g	121% 38.7g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	42.4% 0.68g	1.6g per day for Men 19-50 years
Omega 6	198% 33.6g	191% 32.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	84% 109g	130g per day for Men 19-50 years
Sugars	27.4% 20g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 19.2g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	21% 7.94g	38g per day for Men 19-50 years
Protein	119% 67g	124% 69.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Cashew Butter	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	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.6% 0.87mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	77% 1mg	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	67.5% 270μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Cashew Butter	Recommended Dietary Allowance
Calcium	17% 171mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	901% 8.1mg	966% 8.7mg	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	250% 20mg	8mg per day for Men 19-50 years
Magnesium	258% 1084mg	244% 1024mg	420mg per day for Men 19-50 years
Manganese	288% 6.62mg	141% 3.23mg	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% 1814mg	700mg per day for Men 19-50 years
Potassium	73.8% 2508mg	63.7% 2167mg	3400mg per day for Men 19-50 years
Selenium	146% 80.6μg	83% 45.6μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	193% 21.2mg	186% 20.5mg	11mg per day for Men 19-50 years
Water	0.37% 14g	0.32% 11.7g	3700g per day for Men 19-50 years

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

• Oil Roasted Cashew Nuts have 1.3 times more Vitamin B6 than Plain Cashew Butter no Salt.
• While Plain Cashew Butter no Salt contains 1.4 times more Vitamin B5 and 2.7 times more Vitamin B9 than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Plain Cashew Butter no Salt have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 14 oz.
• Both Oil Roasted Cashew Nuts as well as Plain Cashew Butter no Salt 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 Cashew Butter:

• Oil Roasted Cashew Nuts have 1.2 times more Iron, 2 times more Manganese and 1.8 times more Selenium than Plain Cashew Butter no Salt.
• Both Oil Roasted Cashew Nuts and Plain Cashew Butter no Salt have similar amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium, Sodium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Cashew Nuts have 1.7 times more Fiber than Plain Cashew Butter no Salt.
• While Plain Cashew Butter no Salt contains 2.5 times more Omega 3 than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Plain Cashew Butter no Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Protein per 14 oz.
• Both Oil Roasted Cashew Nuts as well as Plain Cashew Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.