Comparing Nutrients in 1 kilogram Cashew Nuts VS Cashew Butter

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Cashew Butter	11%	71%	18%

Macro Nutrients

	Cashew Nuts	Cashew Butter	Recommended Dietary Allowance
Energy	191% 5530kcal	202% 5870kcal	2900kcal per day for Men 19-50 years
Fat	452% 439g	509% 494g	97g per day for Men 19-50 years
Saturated Fat	243% 78g	305% 98g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	458% 78g	480% 81.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	212% 276g	130g per day for Men 19-50 years
Sugars	81.5% 59g	NA	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	52.6% 20g	38g per day for Men 19-50 years
Protein	325% 182g	314% 176g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Cashew Butter	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	260% 3.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.64mg	240% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	321% 4.17mg	194% 2.52mg	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	170% 680μg	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	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	60% 9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	284% 341μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Cashew Butter	Recommended Dietary Allowance
Calcium	37% 370mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	2439% 22mg	2433% 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	835% 66.8mg	629% 50.3mg	8mg per day for Men 19-50 years
Magnesium	695% 2920mg	614% 2580mg	420mg per day for Men 19-50 years
Manganese	720% 16.6mg	354% 8.15mg	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	653% 4570mg	700mg per day for Men 19-50 years
Potassium	194% 6600mg	161% 5460mg	3400mg per day for Men 19-50 years
Selenium	362% 199μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	525% 57.8mg	469% 51.6mg	11mg per day for Men 19-50 years
Water	1.4% 52g	0.8% 29.6g	3700g per day for Men 19-50 years

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

• Raw Cashew Nuts have 1.4 times more Vitamin B1 and 1.7 times more Vitamin B6 than Plain Cashew Butter no Salt.
• While Plain Cashew Butter no Salt contains 3.2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.7 times more Vitamin B9 than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Plain Cashew Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cashew Nuts vs Cashew Butter:

• Raw Cashew Nuts have 1.3 times more Iron, 2 times more Manganese, 1.3 times more Phosphorus, 1.2 times more Potassium and 1.7 times more Selenium than Plain Cashew Butter no Salt.
• Both Raw Cashew Nuts and Plain Cashew Butter no Salt have similar amounts of Calcium, Copper, Magnesium, Sodium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Cashew Nuts have 1.7 times more Fiber than Plain Cashew Butter no Salt.
• While Plain Cashew Butter no Salt contains 1.3 times more Saturated Fat and 2.8 times more Omega 3 than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Plain Cashew Butter no Salt have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Protein per 1 kg.
• Both Raw Cashew Nuts as well as Plain Cashew Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.