Comparing Nutrients in 1 pound Blanched Almonds VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Blanched Almonds	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	92% 2676kcal	91% 2631kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	223% 217g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	120% 38.5g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	226% 38.5g	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	104% 135g	130g per day for Men 19-50 years
Sugars	29% 21g	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% 0g	0.5% 0.36g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 22g	g per day for Men 19-50 years
Fiber	118% 45g	39.4% 15g	38g per day for Men 19-50 years
Protein	173% 97g	136% 76.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Oil 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	72% 0.87mg	137% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	49.2% 7.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	113% 1.47mg	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	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	1.5% 1.36mg	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	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

	Blanched Almonds	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	107% 1070mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	1030% 9.27mg	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	343% 27.4mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	295% 1238mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	329% 7.57mg	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	344% 2409mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	84.3% 2867mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	221% 24.3mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.43% 15.8g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 3.3 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B9 and 25.8 times more Vitamin E than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 1.9 times more Vitamin B1, 2.8 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Oil 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 Blanched Almonds vs Oil Roasted Cashews:

• Blanched Almonds have 5.5 times more Calcium and 1.5 times more Sodium than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 2 times more Copper, 1.8 times more Iron, 6.3 times more Selenium and 1.8 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Oil Roasted Cashew Nuts have similar amounts of Magnesium, Manganese, Phosphorus and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 1.5 times more Omega 6, 3 times more Fiber and 1.3 times more Protein than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 2.1 times more Saturated Fat, 17 times more Omega 3 and 1.6 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Oil Roasted Cashew Nuts have similar amounts of Energy, Fat and Sugars per 1 lb.
• Both Blanched Almonds as well as Oil Roasted Cashew Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.