Comparing Nutrients in 1 pound Oil Roasted Cashews VS Cashew Butter

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Cashew Butter	11%	71%	18%

Macro Nutrients

	Oil Roasted Cashews	Cashew Butter	Recommended Dietary Allowance
Energy	91% 2631kcal	92% 2663kcal	2900kcal per day for Men 19-50 years
Fat	223% 217g	231% 224g	97g per day for Men 19-50 years
Saturated Fat	120% 38.5g	138% 44.3g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	48.5% 0.78g	1.6g per day for Men 19-50 years
Omega 6	226% 38.5g	218% 37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	96% 125g	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	24% 9.07g	38g per day for Men 19-50 years
Protein	136% 76.4g	142% 79.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Cashew Butter	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	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	65.2% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.2% 7.87mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	109% 5.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	88% 1.14mg	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	77% 308μg	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	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	Cashew Butter	Recommended Dietary Allowance
Calcium	19.5% 195mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	1030% 9.27mg	1104% 9.93mg	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	285% 23mg	8mg per day for Men 19-50 years
Magnesium	295% 1238mg	279% 1170mg	420mg per day for Men 19-50 years
Manganese	329% 7.57mg	161% 3.7mg	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	296% 2073mg	700mg per day for Men 19-50 years
Potassium	84.3% 2867mg	73% 2477mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	95% 52μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	221% 24.3mg	213% 23.4mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	0.36% 13.4g	3700g per day for Men 19-50 years

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

• Oil Roasted Cashew Nuts have 1.3 times more Vitamin B6 than Plain Cashew Butter no Salt.
• While Plain Cashew Butter no Salt contains 1.4 times more Vitamin B5 and 2.7 times more Vitamin B9 than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Plain Cashew Butter no Salt have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 1 lb.
• Both Oil Roasted Cashew Nuts as well as Plain Cashew Butter no Salt 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 Cashew Butter:

• Oil Roasted Cashew Nuts have 1.2 times more Iron, 2 times more Manganese and 1.8 times more Selenium than Plain Cashew Butter no Salt.
• Both Oil Roasted Cashew Nuts and Plain Cashew Butter no Salt have similar amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium, Sodium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Cashew Nuts have 1.7 times more Fiber than Plain Cashew Butter no Salt.
• While Plain Cashew Butter no Salt contains 2.5 times more Omega 3 than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Plain Cashew Butter no Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Protein per 1 lb.
• Both Oil Roasted Cashew Nuts as well as Plain Cashew Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.