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

Macros Ratio

	Protein	Fat	Carbs
Plain Cashew Butter with Salt	7%	74%	19%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Plain Cashew Butter with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	95% 2762kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	248% 241g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	150% 48g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	352% 60g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 137g	61.7% 80g	130g per day for Men 19-50 years
Sugars	57% 41.2g	28.5% 20.6g	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	NA	0% 0g	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	NA	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	36% 13.6g	125% 47.6g	38g per day for Men 19-50 years
Protein	98% 55g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Plain Cashew Butter with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.7% 0.72mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.5% 0.72mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.4% 5.03mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	41% 0.54mg	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	62.4% 249μg	30.6% 122μg	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	154% 23mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 137μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Cashew Butter with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	27.7% 277mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	886% 7.97mg	481% 4.33mg	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	278% 22.3mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	222% 934mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	NA	485% 11mg	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	251% 1760mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	59.6% 2028mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	76.7% 42μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	89.2% 1338mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	183% 20mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.34% 12.7g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Plain Cashew Butter with Salt has 1.7 times more Vitamin B1, 1.7 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 4.9 times more Vitamin B2, 3.3 times more Vitamin B3 and 5.1 times more Vitamin E than Plain Cashew Butter with Salt.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Plain Cashew Butter with Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Plain Cashew Butter with Salt has 1.8 times more Copper, 1.3 times more Iron, 2.3 times more Selenium, 295 times more Sodium and 1.4 times more Zinc than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 4.8 times more Calcium, 1.3 times more Magnesium and 1.6 times more Potassium than Plain Cashew Butter with Salt.
• Both Plain Cashew Butter with Salt and Oil Roasted Almonds contain similar levels of Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Plain Cashew Butter with Salt has 2.5 times more Saturated Fat, more Omega 3, 1.7 times more Carbohydrate and 2 times more Sugars than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 3.5 times more Fiber and 1.8 times more Protein than Plain Cashew Butter with Salt.
• Both Plain Cashew Butter with Salt and Oil Roasted Almonds offer comparable quantities of Energy, Fat and Omega 6 per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3