Comparing Nutrients in 300 calories Plain Cashew Butter with Salt VS Dry Roasted Macadamia Nuts with Salt

Weight per 300 calories

• Plain Cashew Butter with Salt: 49.3g
• Dry Roasted Macadamia Nuts with Salt: 42g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Plain Cashew Butter with Salt or Dry Roasted Macadamia Nuts with Salt?

Macros Ratio

	Protein	Fat	Carbs
Plain Cashew Butter with Salt	7%	74%	19%
Dry Roasted Macadamia Nuts with Salt	4%	89%	7%

Macro Nutrients

	Plain Cashew Butter with Salt	Dry Roasted Macadamia Nuts with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.22g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	4.9% 0.078g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	3.2% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	4.14% 5.38g	130g per day for Men 19-50 years
Sugars	6.18% 4.48g	2.4% 1.73g	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	NA	0.04% 0.029g	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	NA	% 0.029g	g per day for Men 19-50 years
Sucrose	NA	% 1.68g	g per day for Men 19-50 years
Fiber	3.9% 1.48g	8.82% 3.35g	38g per day for Men 19-50 years
Protein	10.7% 5.97g	5.83% 3.26g	56g per day for Men 19-50 years

Vitamins

	Plain Cashew Butter with Salt	Dry Roasted Macadamia Nuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	24.8% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.03% 0.078mg	2.8% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.55mg	5.95% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.05% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	11.6% 0.15mg	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	6.77% 27μg	1.05% 4.2μg	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	0% 0mg	0.33% 0.29mg	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	16.7% 2.5mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.4% 15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Cashew Butter with Salt	Dry Roasted Macadamia Nuts with Salt	Recommended Dietary Allowance
Calcium	3% 30mg	2.93% 29.3mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	26.5% 0.24mg	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	30.2% 2.4mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	11.8% 49.4mg	420mg per day for Men 19-50 years
Manganese	NA	55.3% 1.27mg	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	27.3% 191mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	6.48% 220mg	4.47% 152mg	3400mg per day for Men 19-50 years
Selenium	8.33% 4.6μg	8.9% 4.9μg	55μg per day for Men 19-50 years
Sodium	9.7% 145mg	9.86% 148mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.031% 1.15g	0.018% 0.67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Plain Cashew Butter with Salt vs Dry Roasted Macadamia Nuts with Salt:

• Plain Cashew Butter with Salt has 2.1 times more Vitamin B2, 6.5 times more Vitamin B9, 10.5 times more Vitamin E and more Vitamin K than Dry Roasted Macadamia Nuts with Salt.
• While Dry Roasted Macadamia Nuts with Salt contain 3.8 times more Vitamin B1, 1.7 times more Vitamin B3 and 1.5 times more Vitamin B6 than Plain Cashew Butter with Salt.
• Both Plain Cashew Butter with Salt as well as Dry Roasted Macadamia Nuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Plain Cashew Butter with Salt vs Dry Roasted Macadamia Nuts with Salt:

• Plain Cashew Butter with Salt has 3.6 times more Copper, 2.2 times more Iron, 2.1 times more Magnesium, 2.3 times more Phosphorus, 1.4 times more Potassium and 4 times more Zinc than Dry Roasted Macadamia Nuts with Salt.
• Both Plain Cashew Butter with Salt and Dry Roasted Macadamia Nuts with Salt have similar amounts of Calcium, Selenium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Plain Cashew Butter with Salt has 11.9 times more Omega 6, 2.8 times more Carbohydrate, 2.6 times more Sugars and 1.8 times more Protein than Dry Roasted Macadamia Nuts with Salt.
• While Dry Roasted Macadamia Nuts with Salt contain 2.3 times more Fiber than Plain Cashew Butter with Salt.
• Both Plain Cashew Butter with Salt and Dry Roasted Macadamia Nuts with Salt have similar amounts of Energy, Fat, Saturated Fat and Omega 3 per 300 kcal.
• Both Plain Cashew Butter with Salt as well as Dry Roasted Macadamia Nuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.