Comparing Nutrients in 1 kilogram Roasted Almonds VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Roasted Almonds	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	206% 5980kcal	200% 5800kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	492% 478g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	265% 84.8g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	42.5% 0.68g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	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	162% 210g	230% 299g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	% 0.8g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 48.4g	g per day for Men 19-50 years
Fiber	287% 109g	87% 33g	38g per day for Men 19-50 years
Protein	374% 210g	301% 168g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	64% 0.77mg	303% 3.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	168% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	138% 550μg	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	1593% 239mg	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

	Roasted Almonds	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	268% 2680mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	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	466% 37.3mg	756% 60.5mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	650% 2730mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	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	673% 4710mg	759% 5310mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	186% 6320mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	369% 203μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	486% 53.5mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.94% 34.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Oil Roasted Cashews per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds 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 Roasted Almonds vs Oil Roasted Cashews:

• 1 kilogram of Roasted Almonds has 5.5 times more Vitamin B2, 2.1 times more Vitamin B3, 2.2 times more Vitamin B9 and 26 times more Vitamin E than Oil Roasted Cashews.
• While 1 kg of Oil Roasted Cashew Nuts contains 4.7 times more Vitamin B1, 2.7 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Almonds as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Roasted Almonds has 6.2 times more Calcium and 1.3 times more Manganese than Oil Roasted Cashews.
• While 1 kg of Oil Roasted Cashew Nuts contains 1.9 times more Copper, 1.6 times more Iron, 10.2 times more Selenium and 1.6 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Oil Roasted Cashews contain similar levels of Magnesium, Phosphorus and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.5 times more Omega 6, 3.3 times more Fiber and 1.2 times more Protein than Oil Roasted Cashews.
• While 1 kg of Oil Roasted Cashew Nuts contains 2.1 times more Saturated Fat, 6.8 times more Omega 3 and 1.4 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Oil Roasted Cashews offer comparable quantities of Energy, Fat and Sugars per one kilogram.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3