Comparing Nutrients in 1 kilogram Oil Roasted Almonds with Salt VS Plain Cashew Butter with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds with Salt	13%	76%	11%
Plain Cashew Butter with Salt	7%	74%	19%

Macro Nutrients

	Oil Roasted Almonds with Salt	Plain Cashew Butter with Salt	Recommended Dietary Allowance
Energy	209% 6070kcal	210% 6090kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	547% 530g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	331% 106g	32g per day for Men 19-50 years
Omega 3	0% 0g	99% 1.6g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	776% 132g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	233% 303g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	125% 91g	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	NA	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	79% 30g	38g per day for Men 19-50 years
Protein	379% 212g	216% 121g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds with Salt	Plain Cashew Butter with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	69.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	156% 2.03mg	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	67.5% 270μg	138% 550μg	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	0% 0mg	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	1731% 260mg	339% 50.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	253% 303μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds with Salt	Plain Cashew Butter with Salt	Recommended Dietary Allowance
Calcium	291% 2910mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	1953% 17.6mg	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	460% 36.8mg	614% 49mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	490% 2060mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	NA	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	666% 4660mg	554% 3880mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	131% 4470mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	169% 93μg	55μg per day for Men 19-50 years
Sodium	226% 3390mg	197% 2950mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	403% 44.3mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.63% 23.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds with Salt VS Plain Cashew Butter with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds with Salt vs Plain Cashew Butter with Salt:

• 1 kilogram of Oil Roasted Almonds with Salt has 4.9 times more Vitamin B2, 3.3 times more Vitamin B3 and 5.1 times more Vitamin E than Plain Cashew Butter with Salt.
• While 1 kg of Plain Cashew Butter with Salt contains 1.7 times more Vitamin B1, 1.7 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds with Salt.
• 1 kilogram of Oil Roasted Almonds with Salt have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds with Salt as well as Plain Cashew Butter with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds with Salt vs Plain Cashew Butter with Salt:

• 1 kilogram of Oil Roasted Almonds with Salt has 4.8 times more Calcium, 1.3 times more Magnesium, 1.2 times more Phosphorus and 1.6 times more Potassium than Plain Cashew Butter with Salt.
• While 1 kg of Plain Cashew Butter with Salt contains 1.8 times more Copper, 1.3 times more Iron, 2.3 times more Selenium and 1.4 times more Zinc than Oil Roasted Almonds with Salt.
• Both Oil Roasted Almonds with Salt and Plain Cashew Butter with Salt contain similar levels of Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds with Salt has 3.5 times more Fiber and 1.8 times more Protein than Plain Cashew Butter with Salt.
• While 1 kg of Plain Cashew Butter with Salt contains 2.5 times more Saturated Fat, more Omega 3, 1.7 times more Carbohydrate and 2 times more Sugars than Oil Roasted Almonds with Salt.
• Both Oil Roasted Almonds with Salt and Plain Cashew Butter with Salt offer comparable quantities of Energy, Fat and Omega 6 per one kilogram.
• 1 kilogram of Oil Roasted Almonds with Salt provide inadequate amounts of Omega 3