Comparing Nutrients in 1 kilogram Dry Roasted Cashew Nuts with Salt VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Cashew Nuts with Salt	10%	68%	22%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Dry Roasted Cashew Nuts with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	198% 5740kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	478% 464g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	286% 92g	128% 41g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	451% 76.6g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 327g	162% 210g	130g per day for Men 19-50 years
Sugars	69% 50g	67% 48.6g	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	NA	0.14% 0.1g	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	NA	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	79% 30g	287% 109g	38g per day for Men 19-50 years
Protein	273% 153g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Cashew Nuts with Salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.5% 14mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	244% 12mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	197% 2.56mg	105% 1.36mg	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	173% 690μg	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	61.3% 9.2mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	289% 347μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Cashew Nuts with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	45% 450mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	2467% 22mg	1221% 11mg	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	750% 60mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	619% 2600mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	970% 22.3mg	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	700% 4900mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	166% 5650mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	427% 6400mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	509% 56mg	301% 33mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Cashew Nuts with Salt VS Roasted Almonds per 1 kg

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

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

• 1 kilogram of Dry Roasted Cashew Nuts with Salt has 2.6 times more Vitamin B1, 3.8 times more Vitamin B5, 1.9 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin K than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 6 times more Vitamin B2, 2.6 times more Vitamin B3 and 26 times more Vitamin E than Dry Roasted Cashew Nuts with Salt.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Cashew Nuts with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dry Roasted Cashew Nuts with Salt vs Roasted Almonds:

• 1 kilogram of Dry Roasted Cashew Nuts with Salt has 2 times more Copper, 1.6 times more Iron, 5.9 times more Selenium, 213.3 times more Sodium and 1.7 times more Zinc than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 6 times more Calcium, 2.7 times more Manganese and 1.3 times more Potassium than Dry Roasted Cashew Nuts with Salt.
• Both Dry Roasted Cashew Nuts with Salt and Roasted Almonds contain similar levels of Magnesium and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Roasted Cashew Nuts with Salt has 2.2 times more Saturated Fat, 16.1 times more Omega 3 and 1.6 times more Carbohydrate than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 1.7 times more Omega 6, 3.6 times more Fiber and 1.4 times more Protein than Dry Roasted Cashew Nuts with Salt.
• Both Dry Roasted Cashew Nuts with Salt and Roasted Almonds offer comparable quantities of Energy, Fat and Sugars per one kilogram.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3