Comparing Nutrients in 1 pound Cashew Nuts VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Almond paste	8%	52%	40%

Macro Nutrients

	Cashew Nuts	Almond paste	Recommended Dietary Allowance
Energy	86.5% 2508kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	205% 199g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	110% 35.3g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	208% 35.3g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	167% 217g	130g per day for Men 19-50 years
Sugars	37% 27g	227% 164g	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	0.31% 0.23g	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 26.4g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	148% 82.6g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	160% 1.9mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.4% 3.9mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.9mg	12.6% 0.16mg	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	82.8% 331μg	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	2.5% 2.27mg	0.5% 0.45mg	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	27.2% 4.1mg	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Almond paste	Recommended Dietary Allowance
Calcium	16.8% 168mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	1106% 9.96mg	229% 2.06mg	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	379% 30.3mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	315% 1324mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	326% 7.5mg	169% 3.9mg	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	384% 2690mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	88% 2994mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	164% 90μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	238% 26.2mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	1.73% 64g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cashew Nuts vs Almond paste:

• Raw Cashew Nuts have 5.2 times more Vitamin B1, 7.6 times more Vitamin B5, 11.6 times more Vitamin B6 and more Vitamin K than Almond paste.
• While Almond paste contains 7.1 times more Vitamin B2, 1.3 times more Vitamin B3, 2.9 times more Vitamin B9 and 15 times more Vitamin E than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cashew Nuts vs Almond paste:

• Raw Cashew Nuts have 4.8 times more Copper, 4.2 times more Iron, 2.2 times more Magnesium, 1.9 times more Manganese, 2.3 times more Phosphorus, 2.1 times more Potassium, 4.7 times more Selenium and 3.9 times more Zinc than Almond paste.
• While Almond paste contains 4.6 times more Calcium than Raw Cashew Nuts.

Comparison of macro-nutrients per 1 pound:

• Raw Cashew Nuts have 1.2 times more Energy, 1.6 times more Fat, 3 times more Saturated Fat, 1.4 times more Omega 6 and 2 times more Protein than Almond paste.
• While Almond paste contains 3.2 times more Omega 3, 1.6 times more Carbohydrate, 6.1 times more Sugars and 1.5 times more Fiber than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.