Comparing Nutrients in 1 kilogram Roasted Almonds VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Roasted Almonds	Cashew Nuts	Recommended Dietary Allowance
Energy	206% 5980kcal	191% 5530kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	452% 439g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	243% 78g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	458% 78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	232% 302g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 58g	g per day for Men 19-50 years
Fiber	287% 109g	87% 33g	38g per day for Men 19-50 years
Protein	374% 210g	325% 182g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	64% 0.77mg	353% 4.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	66.4% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	173% 8.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	321% 4.17mg	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	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	1593% 239mg	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

	Roasted Almonds	Cashew Nuts	Recommended Dietary Allowance
Calcium	268% 2680mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	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	466% 37.3mg	835% 66.8mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	695% 2920mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	720% 16.6mg	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	847% 5930mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	194% 6600mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	362% 199μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	525% 57.8mg	11mg per day for Men 19-50 years
Water	0.65% 24g	1.4% 52g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cashew Nuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Cashew Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Roasted Almonds has 20.6 times more Vitamin B2, 3.4 times more Vitamin B3, 2.2 times more Vitamin B9 and 26.6 times more Vitamin E than Cashew Nuts.
• While 1 kg of Raw Cashew Nuts contains 5.5 times more Vitamin B1, 2.7 times more Vitamin B5, 3.1 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 Raw 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 Cashew Nuts:

• 1 kilogram of Roasted Almonds has 7.2 times more Calcium and 1.3 times more Manganese than Cashew Nuts.
• While 1 kg of Raw Cashew Nuts contains 2 times more Copper, 1.8 times more Iron, 1.3 times more Phosphorus, 10 times more Selenium and 1.7 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Cashew Nuts contain similar levels of Magnesium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.7 times more Omega 6 and 3.3 times more Fiber than Cashew Nuts.
• While 1 kg of Raw Cashew Nuts contains 1.9 times more Saturated Fat, 6.2 times more Omega 3 and 1.4 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Cashew Nuts offer comparable quantities of Energy, Fat, Sugars and Protein per one kilogram.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3