Comparing Nutrients in 1 pound Oil Roasted Cashews VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Almonds	14%	72%	14%

Macro Nutrients

	Oil Roasted Cashews	Almonds	Recommended Dietary Allowance
Energy	91% 2631kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	223% 217g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	120% 38.5g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	226% 38.5g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	75% 98g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	% 22g	% 18g	g per day for Men 19-50 years
Fiber	39.4% 15g	149% 56.7g	38g per day for Men 19-50 years
Protein	136% 76.4g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Almonds	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	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.2% 7.87mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	50% 200μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28% 4.17mg	775% 116mg	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 Cashews	Almonds	Recommended Dietary Allowance
Calcium	19.5% 195mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	1030% 9.27mg	520% 4.68mg	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	210% 17mg	8mg per day for Men 19-50 years
Magnesium	295% 1238mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	329% 7.57mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	84.3% 2867mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	221% 24.3mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	0.54% 20g	3700g per day for Men 19-50 years

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

• Oil Roasted Cashew Nuts have 1.8 times more Vitamin B1, 1.9 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 5.2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.8 times more Vitamin B9 and 27.9 times more Vitamin E than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Oil Roasted Cashew Nuts have 2 times more Copper, 1.6 times more Iron, 5 times more Selenium and 1.7 times more Zinc than Almonds.
• While Almonds contain 6.3 times more Calcium and 1.3 times more Manganese than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Almonds have similar amounts of Magnesium, Phosphorus and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Cashew Nuts have 2.2 times more Saturated Fat, 22.7 times more Omega 3 and 1.4 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Omega 6, 3.8 times more Fiber and 1.3 times more Protein than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Almonds have similar amounts of Energy, Fat and Sugars per 1 lb.
• Both Oil Roasted Cashew Nuts as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.