Comparing Nutrients in 1 pound Cashew Nuts VS Cashew Butter

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Cashew Butter	11%	71%	18%

Macro Nutrients

	Cashew Nuts	Cashew Butter	Recommended Dietary Allowance
Energy	86.5% 2508kcal	92% 2663kcal	2900kcal per day for Men 19-50 years
Fat	205% 199g	231% 224g	97g per day for Men 19-50 years
Saturated Fat	110% 35.3g	138% 44.3g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	48.5% 0.78g	1.6g per day for Men 19-50 years
Omega 6	208% 35.3g	218% 37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	96% 125g	130g per day for Men 19-50 years
Sugars	37% 27g	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	0.31% 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	24% 9.07g	38g per day for Men 19-50 years
Protein	148% 82.6g	142% 79.7g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	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	160% 1.9mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	65.2% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.4% 3.9mg	109% 5.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.9mg	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	2.5% 2.27mg	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	27.2% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Cashew Butter	Recommended Dietary Allowance
Calcium	16.8% 168mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	1106% 9.96mg	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	379% 30.3mg	285% 23mg	8mg per day for Men 19-50 years
Magnesium	315% 1324mg	279% 1170mg	420mg per day for Men 19-50 years
Manganese	326% 7.5mg	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	384% 2690mg	296% 2073mg	700mg per day for Men 19-50 years
Potassium	88% 2994mg	73% 2477mg	3400mg per day for Men 19-50 years
Selenium	164% 90μg	95% 52μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	238% 26.2mg	213% 23.4mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	0.36% 13.4g	3700g per day for Men 19-50 years

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

• Raw Cashew Nuts have 1.4 times more Vitamin B1 and 1.7 times more Vitamin B6 than Plain Cashew Butter no Salt.
• While Plain Cashew Butter no Salt contains 3.2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.7 times more Vitamin B9 than Raw Cashew Nuts.
• Both Raw 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 Cashew Nuts vs Cashew Butter:

• Raw Cashew Nuts have 1.3 times more Iron, 2 times more Manganese, 1.3 times more Phosphorus, 1.2 times more Potassium and 1.7 times more Selenium than Plain Cashew Butter no Salt.
• Both Raw Cashew Nuts and Plain Cashew Butter no Salt have similar amounts of Calcium, Copper, Magnesium, Sodium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Cashew Nuts have 1.7 times more Fiber than Plain Cashew Butter no Salt.
• While Plain Cashew Butter no Salt contains 1.3 times more Saturated Fat and 2.8 times more Omega 3 than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Plain Cashew Butter no Salt have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Protein per 1 lb.
• Both Raw Cashew Nuts as well as Plain Cashew Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.