Comparing Nutrients in 1 kilogram Roasted Cashews VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Roasted Cashews	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	198% 5740kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	478% 464g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	286% 92g	132% 42g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	451% 76.6g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 327g	136% 177g	130g per day for Men 19-50 years
Sugars	69% 50g	62.8% 45.5g	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% 0g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	79% 30g	276% 105g	38g per day for Men 19-50 years
Protein	273% 153g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Oil 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	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.5% 14mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	244% 12mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	197% 2.56mg	91% 1.18mg	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	67.5% 270μg	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	1731% 260mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	45% 450mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	2467% 22mg	1061% 9.55mg	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	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	619% 2600mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	1070% 24.6mg	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	700% 4900mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	166% 5650mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	509% 56mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.76% 28g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Roasted Cashews has 2.2 times more Vitamin B1, 5.3 times more Vitamin B5, 2.2 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 3.9 times more Vitamin B2, 2.6 times more Vitamin B3 and 28.2 times more Vitamin E than Dry Roasted Cashew Nuts.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Cashew Nuts as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Roasted Cashews has 2.3 times more Copper, 1.6 times more Iron, 2.9 times more Selenium and 1.8 times more Zinc than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 6.5 times more Calcium and 3 times more Manganese than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Oil Roasted Almonds contain similar levels of Magnesium, Phosphorus and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Cashews has 2.2 times more Saturated Fat, more Omega 3 and 1.8 times more Carbohydrate than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.8 times more Omega 6, 3.5 times more Fiber and 1.4 times more Protein than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Oil Roasted Almonds offer comparable quantities of Energy, Fat and Sugars per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3