Comparing Nutrients in 1 pound Blanched Almonds VS Plain Cashew Butter with Salt

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Plain Cashew Butter with Salt	7%	74%	19%

Macro Nutrients

	Blanched Almonds	Plain Cashew Butter with Salt	Recommended Dietary Allowance
Energy	92% 2676kcal	95% 2762kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	248% 241g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	150% 48g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	352% 60g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	106% 137g	130g per day for Men 19-50 years
Sugars	29% 21g	57% 41.2g	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% 0g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	36% 13.6g	38g per day for Men 19-50 years
Protein	173% 97g	98% 55g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Plain Cashew Butter with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	55.5% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	31.4% 5.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	71% 0.92mg	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	55.6% 222μg	62.4% 249μg	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	718% 108mg	154% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	115% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Plain Cashew Butter with Salt	Recommended Dietary Allowance
Calcium	107% 1070mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	886% 7.97mg	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	186% 15mg	278% 22.3mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	222% 934mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	NA	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	312% 2182mg	251% 1760mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	59.6% 2028mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	76.7% 42μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	89.2% 1338mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	183% 20mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Plain Cashew Butter with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Blanched Almonds versus 1 lb of Plain Cashew Butter with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Blanched Almonds vs Plain Cashew Butter with Salt:

• 1 pound of Blanched Almonds has 1.2 times more Vitamin B1, 4.5 times more Vitamin B2, 3.2 times more Vitamin B3 and 4.7 times more Vitamin E than Plain Cashew Butter with Salt.
• While 1 lb of Plain Cashew Butter with Salt contains 1.8 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Plain Cashew Butter with Salt provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Blanched Almonds have insufficient amounts of Vitamin K
• Both Blanched Almonds as well as Plain Cashew Butter with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Blanched Almonds vs Plain Cashew Butter with Salt:

• 1 pound of Blanched Almonds has 3.9 times more Calcium, 1.3 times more Magnesium, 1.2 times more Phosphorus and 1.5 times more Potassium than Plain Cashew Butter with Salt.
• While 1 lb of Plain Cashew Butter with Salt contains 1.7 times more Copper, 1.5 times more Iron, 2.9 times more Selenium, 15.5 times more Sodium and 1.5 times more Zinc than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 3.3 times more Fiber and 1.8 times more Protein than Plain Cashew Butter with Salt.
• While 1 lb of Plain Cashew Butter with Salt contains 2.7 times more Saturated Fat, 39.8 times more Omega 3, 1.6 times more Carbohydrate and 2 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Plain Cashew Butter with Salt offer comparable quantities of Energy, Fat and Omega 6 per one pound.
• 1 pound of Blanched Almonds provide inadequate amounts of Omega 3