Comparing Nutrients in 1 pound Cashew Butter VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cashew Butter	11%	71%	18%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cashew Butter	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	92% 2663kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	231% 224g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	138% 44.3g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	48.5% 0.78g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	218% 37g	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	96% 125g	61.7% 80g	130g per day for Men 19-50 years
Sugars	NA	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	24% 9.07g	125% 47.6g	38g per day for Men 19-50 years
Protein	142% 79.7g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	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	118% 1.4mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.2% 0.85mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.25mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.44mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88% 1.14mg	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	77% 308μg	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	NA	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Butter	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	19.5% 195mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	1104% 9.93mg	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	285% 23mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	279% 1170mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	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	296% 2073mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	73% 2477mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	95% 52μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	213% 23.4mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.36% 13.4g	0.34% 12.7g	3700g per day for Men 19-50 years

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

• Plain Cashew Butter no Salt has 3.4 times more Vitamin B1, 5.2 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.5 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4.2 times more Vitamin B2 and 2.3 times more Vitamin B3 than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Plain Cashew Butter no Salt has 2.3 times more Copper, 1.4 times more Iron, 2.8 times more Selenium, 15 times more Sodium and 1.7 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6.8 times more Calcium, 3 times more Manganese and 1.3 times more Potassium than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Oil Roasted Almonds have similar amounts of Magnesium and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Plain Cashew Butter no Salt has 2.3 times more Saturated Fat, more Omega 3 and 1.6 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.7 times more Omega 6 and 5.3 times more Fiber than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Oil Roasted Almonds have similar amounts of Energy, Fat and Protein per 1 lb.
• Both Plain Cashew Butter no Salt as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.