Comparing Nutrients in 1 pound Cashew Butter VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Cashew Butter	11%	71%	18%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Cashew Butter	Cashew Nuts	Recommended Dietary Allowance
Energy	92% 2663kcal	86.5% 2508kcal	2900kcal per day for Men 19-50 years
Fat	231% 224g	205% 199g	97g per day for Men 19-50 years
Saturated Fat	138% 44.3g	110% 35.3g	32g per day for Men 19-50 years
Omega 3	48.5% 0.78g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	218% 37g	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	96% 125g	105% 137g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 26.4g	g per day for Men 19-50 years
Fiber	24% 9.07g	39.4% 15g	38g per day for Men 19-50 years
Protein	142% 79.7g	148% 82.6g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	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	118% 1.4mg	160% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.2% 0.85mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.25mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.44mg	78.4% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88% 1.14mg	145% 1.9mg	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	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	NA	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Butter	Cashew Nuts	Recommended Dietary Allowance
Calcium	19.5% 195mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	1104% 9.93mg	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	285% 23mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	279% 1170mg	315% 1324mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	326% 7.5mg	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	384% 2690mg	700mg per day for Men 19-50 years
Potassium	73% 2477mg	88% 2994mg	3400mg per day for Men 19-50 years
Selenium	95% 52μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	213% 23.4mg	238% 26.2mg	11mg per day for Men 19-50 years
Water	0.36% 13.4g	0.64% 23.6g	3700g per day for Men 19-50 years

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

• Plain Cashew Butter no Salt has 3.2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.7 times more Vitamin B9 than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 1.4 times more Vitamin B1 and 1.7 times more Vitamin B6 than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt 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 Cashew Butter vs Cashew Nuts:

• Plain Cashew Butter no Salt has 1.3 times more Sodium than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 1.3 times more Iron, 2 times more Manganese, 1.3 times more Phosphorus and 1.7 times more Selenium than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Raw Cashew Nuts have similar amounts of Calcium, Copper, Magnesium, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Plain Cashew Butter no Salt has 1.3 times more Saturated Fat and 2.8 times more Omega 3 than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 1.7 times more Fiber than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Raw Cashew Nuts have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Protein per 1 lb.
• Both Plain Cashew Butter no Salt as well as Raw Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.