Comparing Nutrients in 1 pound Cashew Nuts VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Cashew Nuts	Roasted Cashews	Recommended Dietary Allowance
Energy	86.5% 2508kcal	89.8% 2604kcal	2900kcal per day for Men 19-50 years
Fat	205% 199g	217% 210g	97g per day for Men 19-50 years
Saturated Fat	110% 35.3g	130% 41.5g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	208% 35.3g	204% 34.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	114% 148g	130g per day for Men 19-50 years
Sugars	37% 27g	31.3% 22.7g	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	0.31% 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	36% 13.6g	38g per day for Men 19-50 years
Protein	148% 82.6g	124% 69.4g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Roasted Cashews	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	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.4% 3.9mg	111% 5.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.9mg	89.3% 1.16mg	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	78.2% 313μg	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	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	131% 157μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Roasted Cashews	Recommended Dietary Allowance
Calcium	16.8% 168mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	1106% 9.96mg	1119% 10mg	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	340% 27.2mg	8mg per day for Men 19-50 years
Magnesium	315% 1324mg	281% 1179mg	420mg per day for Men 19-50 years
Manganese	326% 7.5mg	163% 3.75mg	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	318% 2223mg	700mg per day for Men 19-50 years
Potassium	88% 2994mg	75.4% 2563mg	3400mg per day for Men 19-50 years
Selenium	164% 90μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	238% 26.2mg	231% 25.4mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	0.21% 7.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Nuts VS Roasted Cashews per 1 lb

Compare the macro and micronutrient content in 1 lb of Cashew Nuts versus 1 lb of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Cashew Nuts has 2.1 times more Vitamin B1 and 1.6 times more Vitamin B6 than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 3.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.8 times more Vitamin B9 than Raw Cashew Nuts.
• Both Cashew Nuts and Roasted Cashews provide similar amounts of Vitamin E and Vitamin K per one pound.
• Both Raw Cashew Nuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cashew Nuts vs Roasted Cashews:

• 1 pound of Cashew Nuts has 2 times more Manganese, 1.2 times more Phosphorus and 1.7 times more Selenium than Roasted Cashews.
• Both Cashew Nuts and Roasted Cashews contain similar levels of Calcium, Copper, Iron, Magnesium, Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dry Roasted Cashew Nuts contains 2.6 times more Omega 3 than Raw Cashew Nuts.
• Both Cashew Nuts and Roasted Cashews offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per one pound.