Comparing Nutrients in 1 pound Oil Roasted Cashews VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Acorns	6%	53%	41%

Macro Nutrients

	Oil Roasted Cashews	Acorns	Recommended Dietary Allowance
Energy	91% 2631kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	223% 217g	112% 108g	97g per day for Men 19-50 years
Saturated Fat	120% 38.5g	44% 14g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	NA	1.6g per day for Men 19-50 years
Omega 6	226% 38.5g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	142% 185g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 22g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	NA	38g per day for Men 19-50 years
Protein	136% 76.4g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.65mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.2% 7.87mg	51.8% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	65% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	184% 2.4mg	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	99% 395μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28% 4.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	131% 157μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Acorns	Recommended Dietary Allowance
Calcium	19.5% 195mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	1030% 9.27mg	313% 2.8mg	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	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	295% 1238mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	329% 7.57mg	264% 6.06mg	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	51% 358mg	700mg per day for Men 19-50 years
Potassium	84.3% 2867mg	72% 2445mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	NA	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	221% 24.3mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Cashews VS Acorns per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Cashews versus 1 lb of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Cashews vs Acorns:

• 1 pound of Oil Roasted Cashews has 3.2 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.2 times more Vitamin B5 than Acorns.
• While 1 lb of Raw Acorns contains 1.6 times more Vitamin B6 and 3.5 times more Vitamin B9 than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashews and Acorns provide similar amounts of Vitamin B3 per one pound.
• Both Oil Roasted Cashew Nuts as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Oil Roasted Cashews vs Acorns:

• 1 pound of Oil Roasted Cashews has 3.3 times more Copper, 7.7 times more Iron, 4.4 times more Magnesium, 1.2 times more Manganese, 6.7 times more Phosphorus and 10.5 times more Zinc than Acorns.
• Both Oil Roasted Cashews and Acorns contain similar levels of Calcium and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Cashews has 1.5 times more Energy, 2 times more Fat, 2.7 times more Saturated Fat, 1.8 times more Omega 6 and 2.7 times more Protein than Acorns.
• While 1 lb of Raw Acorns contains 1.4 times more Carbohydrate than Oil Roasted Cashew Nuts.