Comparing Nutrients in 1 kilogram Cashew Nuts VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Almond paste	8%	52%	40%

Macro Nutrients

	Cashew Nuts	Almond paste	Recommended Dietary Allowance
Energy	191% 5530kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	452% 439g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	243% 78g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	458% 78g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	368% 478g	130g per day for Men 19-50 years
Sugars	81.5% 59g	500% 363g	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	0.69% 0.5g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 58g	NA	g per day for Men 19-50 years
Fiber	87% 33g	126% 48g	38g per day for Men 19-50 years
Protein	325% 182g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	353% 4.23mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.64mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	321% 4.17mg	27.7% 0.36mg	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	62.5% 250μg	183% 730μg	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	5.56% 5mg	1.1% 1mg	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	60% 9mg	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	284% 341μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Almond paste	Recommended Dietary Allowance
Calcium	37% 370mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	2439% 22mg	504% 4.54mg	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	835% 66.8mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	695% 2920mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	720% 16.6mg	372% 8.56mg	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	847% 5930mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	194% 6600mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	362% 199μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	525% 57.8mg	135% 15mg	11mg per day for Men 19-50 years
Water	1.4% 52g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Nuts VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Cashew Nuts versus 1 kg of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cashew Nuts vs Almond paste:

• 1 kilogram of Cashew Nuts has 5.2 times more Vitamin B1, 7.6 times more Vitamin B5, 11.6 times more Vitamin B6 and more Vitamin K than Almond paste.
• While 1 kg of Almond paste contains 7.1 times more Vitamin B2, 1.3 times more Vitamin B3, 2.9 times more Vitamin B9 and 15 times more Vitamin E than Raw Cashew Nuts.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin K
• Both Raw Cashew Nuts as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cashew Nuts vs Almond paste:

• 1 kilogram of Cashew Nuts has 4.8 times more Copper, 4.2 times more Iron, 2.2 times more Magnesium, 1.9 times more Manganese, 2.3 times more Phosphorus, 2.1 times more Potassium, 4.7 times more Selenium and 3.9 times more Zinc than Almond paste.
• While 1 kg of Almond paste contains 4.6 times more Calcium than Raw Cashew Nuts.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cashew Nuts has 1.2 times more Energy, 1.6 times more Fat, 3 times more Saturated Fat, 1.4 times more Omega 6 and 2 times more Protein than Almond paste.
• While 1 kg of Almond paste contains 3.2 times more Omega 3, 1.6 times more Carbohydrate, 6.1 times more Sugars and 1.5 times more Fiber than Raw Cashew Nuts.