Comparing Nutrients in 1 pound Almonds VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Almonds	Cashew Nuts	Recommended Dietary Allowance
Energy	91% 2626kcal	86.5% 2508kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	205% 199g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	110% 35.3g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	208% 35.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	105% 137g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	37% 27g	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	0.31% 0.23g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	% 18g	% 26.4g	g per day for Men 19-50 years
Fiber	149% 56.7g	39.4% 15g	38g per day for Men 19-50 years
Protein	171% 96g	148% 82.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	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	77.5% 0.93mg	160% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	78.4% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	145% 1.9mg	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	28.3% 113μg	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	2.5% 2.27mg	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	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cashew Nuts	Recommended Dietary Allowance
Calcium	122% 1220mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	1106% 9.96mg	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	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	315% 1324mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	326% 7.5mg	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	384% 2690mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	88% 2994mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	238% 26.2mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.64% 23.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Cashew Nuts:

• Almonds have 19.6 times more Vitamin B2, 3.4 times more Vitamin B3, 1.8 times more Vitamin B9 and 28.5 times more Vitamin E than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 2.1 times more Vitamin B1, 1.8 times more Vitamin B5, 3 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds as well as Raw 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 Cashew Nuts:

• Almonds have 7.3 times more Calcium and 1.3 times more Manganese than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 2.1 times more Copper, 1.8 times more Iron, 4.9 times more Selenium and 1.9 times more Zinc than Almonds.
• Both Almonds and Raw Cashew Nuts have similar amounts of Magnesium, Phosphorus and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.6 times more Omega 6 and 3.8 times more Fiber than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 2 times more Saturated Fat, 20.7 times more Omega 3, 1.4 times more Carbohydrate and 1.4 times more Sugars than Almonds.
• Both Almonds and Raw Cashew Nuts have similar amounts of Energy, Fat and Protein per 1 lb.
• Both Almonds as well as Raw Cashew Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.