Comparing Nutrients in 1 kilogram Shelf Stable Unsweetened Almond Milk VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Shelf Stable Unsweetened Almond Milk	10%	56%	34%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Shelf Stable Unsweetened Almond Milk	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	5.17% 150kcal	200% 5800kcal	2900kcal per day for Men 19-50 years
Fat	9.9% 9.6g	492% 478g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	265% 84.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	42.5% 0.68g	1.6g per day for Men 19-50 years
Omega 6	15% 2.52g	499% 84.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	230% 299g	130g per day for Men 19-50 years
Sugars	11% 8.1g	69% 50g	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% 0g	1.1% 0.8g	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	% 0g	% 0.8g	g per day for Men 19-50 years
Sucrose	% 8.1g	% 48.4g	g per day for Men 19-50 years
Fiber	5.26% 2g	87% 33g	38g per day for Men 19-50 years
Protein	7.14% 4g	301% 168g	56g per day for Men 19-50 years

Vitamins

	Shelf Stable Unsweetened Almond Milk	Oil Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	303% 3.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	168% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.1mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	34% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.5% 10μg	62.5% 250μg	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	0% 0mg	3.33% 3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	68.3% 410IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	422% 63.3mg	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shelf Stable Unsweetened Almond Milk	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	184% 1840mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	2270% 20.4mg	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	35% 2.8mg	756% 60.5mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	650% 2730mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	725% 16.7mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13% 90mg	759% 5310mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	186% 6320mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	369% 203μg	55μg per day for Men 19-50 years
Sodium	48% 720mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	486% 53.5mg	11mg per day for Men 19-50 years
Water	26% 965g	0.94% 34.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Shelf Stable Unsweetened Almond Milk VS Oil Roasted Cashews per 1 kg

Compare the macro and micronutrient content in 1 kg of Shelf Stable Unsweetened Almond Milk versus 1 kg of Oil Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Shelf Stable Unsweetened Almond Milk vs Oil Roasted Cashews:

• 1 kilogram of Shelf Stable Unsweetened Almond Milk has more Vitamin D and 6.9 times more Vitamin E than Oil Roasted Cashews.
• While 1 kg of Oil Roasted Cashew Nuts contains more Vitamin B1, 21.8 times more Vitamin B2, 24.8 times more Vitamin B3, 88 times more Vitamin B5, more Vitamin B6, 25 times more Vitamin B9 and more Vitamin K than Shelf Stable Unsweetened Almond Milk.
• 1 kilogram of Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• 1 kilogram of Oil Roasted Cashews have insufficient amounts of Vitamin D
• Both Shelf Stable Unsweetened Almond Milk as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Shelf Stable Unsweetened Almond Milk vs Oil Roasted Cashews:

• 1 kilogram of Shelf Stable Unsweetened Almond Milk has 4.3 times more Calcium, 5.5 times more Sodium and 27.7 times more Water than Oil Roasted Cashews.
• While 1 kg of Oil Roasted Cashew Nuts contains 102.2 times more Copper, 21.6 times more Iron, 45.5 times more Magnesium, 41.7 times more Manganese, 59 times more Phosphorus, 9.4 times more Potassium, 203 times more Selenium and 89.2 times more Zinc than Shelf Stable Unsweetened Almond Milk.
• 1 kilogram of Shelf Stable Unsweetened Almond Milk lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oil Roasted Cashew Nuts contains 38.7 times more Energy, 49.8 times more Fat, 106 times more Saturated Fat, more Omega 3, 33.6 times more Omega 6, 22.8 times more Carbohydrate, 6.2 times more Sugars, 16.5 times more Fiber and 42.1 times more Protein than Shelf Stable Unsweetened Almond Milk.
• 1 kilogram of Shelf Stable Unsweetened Almond Milk provide inadequate amounts of Energy, Omega 3, Omega 6, Carbohydrate, Fiber and Protein