Comparing Nutrients in 1 pound Roasted Cashews VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Roasted Cashews	Cashew Nuts	Recommended Dietary Allowance
Energy	89.8% 2604kcal	86.5% 2508kcal	2900kcal per day for Men 19-50 years
Fat	217% 210g	205% 199g	97g per day for Men 19-50 years
Saturated Fat	130% 41.5g	110% 35.3g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	204% 34.7g	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	114% 148g	105% 137g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	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	36% 13.6g	39.4% 15g	38g per day for Men 19-50 years
Protein	124% 69.4g	148% 82.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	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	75.6% 0.91mg	160% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.53mg	78.4% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.3% 1.16mg	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	78.2% 313μg	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	28% 4.17mg	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	131% 157μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Cashew Nuts	Recommended Dietary Allowance
Calcium	20.4% 204mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	1119% 10mg	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	340% 27.2mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	281% 1179mg	315% 1324mg	420mg per day for Men 19-50 years
Manganese	163% 3.75mg	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	318% 2223mg	384% 2690mg	700mg per day for Men 19-50 years
Potassium	75.4% 2563mg	88% 2994mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	231% 25.4mg	238% 26.2mg	11mg per day for Men 19-50 years
Water	0.21% 7.7g	0.64% 23.6g	3700g per day for Men 19-50 years

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

• Dry Roasted Cashew Nuts have 3.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.8 times more Vitamin B9 than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 2.1 times more Vitamin B1 and 1.6 times more Vitamin B6 than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Raw Cashew Nuts have similar amounts of Vitamin E and Vitamin K per 1 lb.
• Both Dry Roasted Cashew Nuts 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 Roasted Cashews vs Cashew Nuts:

• Dry Roasted Cashew Nuts have 1.2 times more Calcium and 1.3 times more Sodium than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 2 times more Manganese and 1.7 times more Selenium than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Raw Cashew Nuts have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Cashew Nuts have 2.6 times more Omega 3 than Raw Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Raw Cashew Nuts have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 1 lb.
• Both Dry Roasted Cashew Nuts as well as Raw Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.