Comparing Nutrients in 1 pound Oil Roasted Cashews VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Oil Roasted Cashews	Blanched Almonds	Recommended Dietary Allowance
Energy	91% 2631kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	223% 217g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	120% 38.5g	56% 18g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	226% 38.5g	330% 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	65% 84.7g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	29% 21g	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% 0g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 22g	% 20.2g	g per day for Men 19-50 years
Fiber	39.4% 15g	118% 45g	38g per day for Men 19-50 years
Protein	136% 76.4g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Blanched 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	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.2% 7.87mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	40% 0.52mg	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	55.6% 222μg	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	718% 108mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	19.5% 195mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	1030% 9.27mg	518% 4.66mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	295% 1238mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	329% 7.57mg	362% 8.32mg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	84.3% 2867mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	221% 24.3mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Oil Roasted Cashew Nuts have 1.9 times more Vitamin B1, 2.8 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.3 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B9 and 25.8 times more Vitamin E than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts as well as Blanched 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 Blanched Almonds:

• Oil Roasted Cashew Nuts have 2 times more Copper, 1.8 times more Iron, 6.3 times more Selenium and 1.8 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 5.5 times more Calcium and 1.5 times more Sodium than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Blanched Almonds have similar amounts of Magnesium, Manganese, Phosphorus and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Cashew Nuts have 2.1 times more Saturated Fat, 17 times more Omega 3 and 1.6 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Omega 6, 3 times more Fiber and 1.3 times more Protein than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Blanched Almonds have similar amounts of Energy, Fat and Sugars per 1 lb.
• Both Oil Roasted Cashew Nuts as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.