Comparing Nutrients in 14 ounces Cashew Nuts VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Almonds	14%	72%	14%

Macro Nutrients

	Cashew Nuts	Almonds	Recommended Dietary Allowance
Energy	75.7% 2195kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	179% 174g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	47% 15g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	182% 31g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	32.4% 23.5g	24% 17.3g	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	0.27% 0.2g	0.6% 0.44g	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	% 0.2g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 23g	% 15.7g	g per day for Men 19-50 years
Fiber	34.5% 13g	131% 49.6g	38g per day for Men 19-50 years
Protein	129% 72.3g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.68mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.6% 3.43mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.66mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 99μg	43.7% 175μg	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	2.2% 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% 3.57mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 135μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Almonds	Recommended Dietary Allowance
Calcium	14.7% 147mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	968% 8.7mg	455% 4.1mg	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	331% 26.5mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	276% 1159mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	286% 6.57mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	336% 2354mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	77% 2619mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.56% 20.6g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cashew Nuts vs Almonds:

• Raw Cashew Nuts have 2.1 times more Vitamin B1, 1.8 times more Vitamin B5, 3 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 19.6 times more Vitamin B2, 3.4 times more Vitamin B3, 1.8 times more Vitamin B9 and 28.5 times more Vitamin E than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cashew Nuts vs Almonds:

• Raw Cashew Nuts have 2.1 times more Copper, 1.8 times more Iron, 1.2 times more Phosphorus, 4.9 times more Selenium and 1.9 times more Zinc than Almonds.
• While Almonds contain 7.3 times more Calcium and 1.3 times more Manganese than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Almonds have similar amounts of Magnesium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Cashew Nuts have 2 times more Saturated Fat, 20.7 times more Omega 3, 1.4 times more Carbohydrate and 1.4 times more Sugars than Almonds.
• While Almonds contain 1.6 times more Omega 6 and 3.8 times more Fiber than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Almonds have similar amounts of Energy, Fat and Protein per 14 oz.
• Both Raw Cashew Nuts as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.