Comparing Nutrients in 1 pound Almonds VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Almonds	Roasted Cashews	Recommended Dietary Allowance
Energy	91% 2626kcal	89.8% 2604kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	217% 210g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	130% 41.5g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	204% 34.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	114% 148g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	31.3% 22.7g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	171% 96g	124% 69.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	111% 5.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	89.3% 1.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	78.2% 313μg	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	775% 116mg	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	131% 157μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Roasted Cashews	Recommended Dietary Allowance
Calcium	122% 1220mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	1119% 10mg	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	210% 17mg	340% 27.2mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	281% 1179mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	163% 3.75mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	318% 2223mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	75.4% 2563mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	231% 25.4mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.21% 7.7g	3700g per day for Men 19-50 years

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

• Almonds have 5.7 times more Vitamin B2, 2.6 times more Vitamin B3 and 27.9 times more Vitamin E than Dry Roasted Cashew Nuts.
• While Dry Roasted Cashew Nuts contain 2.6 times more Vitamin B5, 1.9 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Dry Roasted Cashew Nuts have similar amounts of Vitamin B1 per 1 lb.
• Both Almonds as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Roasted Cashews:

• Almonds have 6 times more Calcium, 2.6 times more Manganese and 1.3 times more Potassium than Dry Roasted Cashew Nuts.
• While Dry Roasted Cashew Nuts contain 2.2 times more Copper, 1.6 times more Iron, 2.9 times more Selenium, 16 times more Sodium and 1.8 times more Zinc than Almonds.
• Both Almonds and Dry Roasted Cashew Nuts have similar amounts of Magnesium and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.6 times more Omega 6, 4.2 times more Fiber and 1.4 times more Protein than Dry Roasted Cashew Nuts.
• While Dry Roasted Cashew Nuts contain 2.4 times more Saturated Fat, 53.7 times more Omega 3 and 1.5 times more Carbohydrate than Almonds.
• Both Almonds and Dry Roasted Cashew Nuts have similar amounts of Energy, Fat and Sugars per 1 lb.
• Both Almonds as well as Dry Roasted Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.