Comparing Nutrients in 1 kilogram Roasted Cashews VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Roasted Cashews	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

	Roasted Cashews	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

	Roasted Cashews	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	10.7% 160mg	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

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

• Dry Roasted Cashew Nuts have 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 Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6 times more Vitamin B2, 2.6 times more Vitamin B3 and 26 times more Vitamin E than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

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

• Dry Roasted Cashew Nuts have 2 times more Copper, 1.6 times more Iron, 5.9 times more Selenium, 5.3 times more Sodium and 1.7 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6 times more Calcium, 2.7 times more Manganese and 1.3 times more Potassium than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Dry Roasted Almonds have similar amounts of Magnesium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Cashew Nuts have 2.2 times more Saturated Fat, 16.1 times more Omega 3 and 1.6 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Omega 6, 3.6 times more Fiber and 1.4 times more Protein than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Dry Roasted Almonds have similar amounts of Energy, Fat and Sugars per 1 kg.
• Both Dry Roasted Cashew Nuts as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.