Comparing Nutrients in 1 pound Oil Roasted Cashew Nuts with Salt VS Dry Roasted Macadamia Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashew Nuts with Salt	11%	70%	19%
Dry Roasted Macadamia Nuts with Salt	4%	89%	7%

Macro Nutrients

	Oil Roasted Cashew Nuts with Salt	Dry Roasted Macadamia Nuts with Salt	Recommended Dietary Allowance
Energy	91% 2635kcal	112% 3248kcal	2900kcal per day for Men 19-50 years
Fat	223% 217g	356% 345g	97g per day for Men 19-50 years
Saturated Fat	120% 38.5g	169% 54g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	55.6% 0.89g	1.6g per day for Men 19-50 years
Omega 6	226% 38.5g	34.8% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	44.8% 58g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	26% 18.8g	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	0.5% 0.36g	0.44% 0.32g	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	% 0.36g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 22g	% 18g	g per day for Men 19-50 years
Fiber	39.4% 15g	95% 36.3g	38g per day for Men 19-50 years
Protein	136% 76.4g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashew Nuts with Salt	Dry Roasted Macadamia Nuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.65mg	268% 3.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.2% 7.87mg	64.5% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	54.7% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	125% 1.63mg	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	28.3% 113μg	11.3% 45.4μg	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	1.5% 1.36mg	3.53% 3.18mg	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	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	131% 157μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashew Nuts with Salt	Dry Roasted Macadamia Nuts with Salt	Recommended Dietary Allowance
Calcium	19.5% 195mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	1030% 9.27mg	287% 2.6mg	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	343% 27.4mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	295% 1238mg	127% 535mg	420mg per day for Men 19-50 years
Manganese	329% 7.57mg	599% 13.8mg	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	344% 2409mg	128% 898mg	700mg per day for Men 19-50 years
Potassium	84.3% 2867mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	93% 1397mg	107% 1601mg	1500mg per day for Men 19-50 years
Zinc	221% 24.3mg	53% 5.85mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.2% 7.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Cashew Nuts with Salt VS Dry Roasted Macadamia Nuts with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Oil Roasted Cashew Nuts with Salt vs Dry Roasted Macadamia Nuts with Salt:

• 1 pound of Oil Roasted Cashew Nuts with Salt has 2.5 times more Vitamin B2, 1.5 times more Vitamin B5, 2.5 times more Vitamin B9, 1.6 times more Vitamin E and more Vitamin K than Dry Roasted Macadamia Nuts with Salt.
• While 1 lb of Dry Roasted Macadamia Nuts with Salt contains 2 times more Vitamin B1 and 1.3 times more Vitamin B3 than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Dry Roasted Macadamia Nuts with Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Dry Roasted Macadamia Nuts with Salt have insufficient amounts of Vitamin K
• Both Oil Roasted Cashew Nuts with Salt as well as Dry Roasted Macadamia Nuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Cashew Nuts with Salt vs Dry Roasted Macadamia Nuts with Salt:

• 1 pound of Oil Roasted Cashew Nuts with Salt has 3.6 times more Copper, 2.3 times more Iron, 2.3 times more Magnesium, 2.7 times more Phosphorus, 1.7 times more Potassium, 1.7 times more Selenium and 4.1 times more Zinc than Dry Roasted Macadamia Nuts with Salt.
• While 1 lb of Dry Roasted Macadamia Nuts with Salt contains 1.6 times more Calcium and 1.8 times more Manganese than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Dry Roasted Macadamia Nuts with Salt contain similar levels of Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Cashew Nuts with Salt has 6.5 times more Omega 6, 2.4 times more Carbohydrate, 1.2 times more Sugars and 2.2 times more Protein than Dry Roasted Macadamia Nuts with Salt.
• While 1 lb of Dry Roasted Macadamia Nuts with Salt contains 1.6 times more Fat, 1.4 times more Saturated Fat, 2.9 times more Omega 3 and 2.4 times more Fiber than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Dry Roasted Macadamia Nuts with Salt offer comparable quantities of Energy per one pound.