Comparing Nutrients in 1 kilogram Oil Roasted Cashews VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Oil Roasted Cashews	Cashew Nuts	Recommended Dietary Allowance
Energy	200% 5800kcal	191% 5530kcal	2900kcal per day for Men 19-50 years
Fat	492% 478g	452% 439g	97g per day for Men 19-50 years
Saturated Fat	265% 84.8g	243% 78g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	499% 84.8g	458% 78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	230% 299g	232% 302g	130g per day for Men 19-50 years
Sugars	69% 50g	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	1.1% 0.8g	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	% 0.8g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 48.4g	% 58g	g per day for Men 19-50 years
Fiber	87% 33g	87% 33g	38g per day for Men 19-50 years
Protein	301% 168g	325% 182g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	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	303% 3.63mg	353% 4.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.18mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	66.4% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	173% 8.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	248% 3.23mg	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	62.5% 250μg	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	3.33% 3mg	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	61.3% 9.2mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	289% 347μg	284% 341μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Cashew Nuts	Recommended Dietary Allowance
Calcium	43% 430mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	2270% 20.4mg	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	756% 60.5mg	835% 66.8mg	8mg per day for Men 19-50 years
Magnesium	650% 2730mg	695% 2920mg	420mg per day for Men 19-50 years
Manganese	725% 16.7mg	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	759% 5310mg	847% 5930mg	700mg per day for Men 19-50 years
Potassium	186% 6320mg	194% 6600mg	3400mg per day for Men 19-50 years
Selenium	369% 203μg	362% 199μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	486% 53.5mg	525% 57.8mg	11mg per day for Men 19-50 years
Water	0.94% 34.8g	1.4% 52g	3700g per day for Men 19-50 years

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

• Oil Roasted Cashew Nuts have 3.8 times more Vitamin B2 and 1.6 times more Vitamin B3 than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 1.3 times more Vitamin B6 than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Raw Cashew Nuts have similar amounts of Vitamin B1, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K per 1 kg.
• Both Oil Roasted Cashew Nuts as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oil Roasted Cashews vs Cashew Nuts:

Both Oil Roasted Cashew Nuts and Raw Cashew Nuts have similar amounts of minerals per 1 kg
• Both Oil Roasted Cashew Nuts and Raw Cashew Nuts have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Both Oil Roasted Cashew Nuts and Raw Cashew Nuts have similar amounts of macro-nutrients per 1 kg
• Both Oil Roasted Cashew Nuts and Raw Cashew Nuts have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 1 kg.
• Both Oil Roasted Cashew Nuts as well as Raw Cashew Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.