Comparing Nutrients in 1 kilogram Almonds VS Cashew Nuts

Macros Ratio

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

Macro Nutrients

	Almonds	Cashew Nuts	Recommended Dietary Allowance
Energy	200% 5790kcal	191% 5530kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	452% 439g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	243% 78g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	458% 78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	232% 302g	130g per day for Men 19-50 years
Sugars	60% 43.5g	81.5% 59g	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	1.5% 1.1g	0.69% 0.5g	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	% 1.7g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 58g	g per day for Men 19-50 years
Fiber	329% 125g	87% 33g	38g per day for Men 19-50 years
Protein	378% 212g	325% 182g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	353% 4.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	66.4% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	173% 8.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	321% 4.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	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	5.56% 5mg	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	1709% 256mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	284% 341μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cashew Nuts	Recommended Dietary Allowance
Calcium	269% 2690mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	2439% 22mg	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	464% 37mg	835% 66.8mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	695% 2920mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	720% 16.6mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	847% 5930mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	194% 6600mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	362% 199μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	525% 57.8mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.4% 52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Cashew Nuts:

• Almonds have 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.
• While Raw Cashew Nuts contain 2.1 times more Vitamin B1, 1.8 times more Vitamin B5, 3 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Cashew Nuts:

• Almonds have 7.3 times more Calcium and 1.3 times more Manganese than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 2.1 times more Copper, 1.8 times more Iron, 4.9 times more Selenium and 1.9 times more Zinc than Almonds.
• Both Almonds and Raw Cashew Nuts have similar amounts of Magnesium, Phosphorus and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.6 times more Omega 6 and 3.8 times more Fiber than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 2 times more Saturated Fat, 20.7 times more Omega 3, 1.4 times more Carbohydrate and 1.4 times more Sugars than Almonds.
• Both Almonds and Raw Cashew Nuts have similar amounts of Energy, Fat and Protein per 1 kg.
• Both Almonds as well as Raw Cashew Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.