Comparing Nutrients in 1 kilogram Blanched Almonds VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Blanched Almonds	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	203% 5900kcal	200% 5800kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	492% 478g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	265% 84.8g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	42.5% 0.68g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	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	144% 187g	230% 299g	130g per day for Men 19-50 years
Sugars	64% 46.3g	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	% 0.3g	% 0.8g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 48.4g	g per day for Men 19-50 years
Fiber	261% 99g	87% 33g	38g per day for Men 19-50 years
Protein	382% 214g	301% 168g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	159% 1.9mg	303% 3.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	168% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	248% 3.23mg	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	123% 490μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1583% 238mg	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

	Blanched Almonds	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	236% 2360mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	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	410% 32.8mg	756% 60.5mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	650% 2730mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	725% 16.7mg	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	687% 4810mg	759% 5310mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	186% 6320mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	369% 203μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	486% 53.5mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.94% 34.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Oil Roasted Cashews:

• Blanched Almonds have 3.3 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B9 and 25.8 times more Vitamin E than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 1.9 times more Vitamin B1, 2.8 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Oil Roasted Cashews:

• Blanched Almonds have 5.5 times more Calcium and 1.5 times more Sodium than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 2 times more Copper, 1.8 times more Iron, 6.3 times more Selenium and 1.8 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Oil Roasted Cashew Nuts have similar amounts of Magnesium, Manganese, Phosphorus and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 1.5 times more Omega 6, 3 times more Fiber and 1.3 times more Protein than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 2.1 times more Saturated Fat, 17 times more Omega 3 and 1.6 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Oil Roasted Cashew Nuts have similar amounts of Energy, Fat and Sugars per 1 kg.
• Both Blanched Almonds as well as Oil Roasted Cashew Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.