Comparing Nutrients in 300 calories Cashew Butter VS Cashew Nuts

Weight per 300 calories

• Cashew Butter: 51g
• Cashew Nuts: 54.2g

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

Which food has more nutrients per 300 calories - Cashew Butter or Cashew Nuts?

Macros Ratio

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

Macro Nutrients

	Cashew Butter	Cashew Nuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.3g	24.5% 23.8g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	13% 4.22g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	24.5% 4.17g	25% 4.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	NA	4.42% 3.2g	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	0.037% 0.027g	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	% 0.027g	g per day for Men 19-50 years
Sucrose	NA	% 3.15g	g per day for Men 19-50 years
Fiber	2.7% 1.02g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	16% 8.97g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.35% 0.096mg	2.42% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	9.37% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.9% 0.13mg	17.4% 0.23mg	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	8.7% 34.8μg	3.4% 13.6μg	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	0.3% 0.27mg	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	NA	3.25% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.4% 18.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Butter	Cashew Nuts	Recommended Dietary Allowance
Calcium	2.2% 22mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	124% 1.1mg	132% 1.2mg	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	32% 2.57mg	45.3% 3.62mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	37.7% 158mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	39% 0.9mg	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	33.4% 234mg	46% 322mg	700mg per day for Men 19-50 years
Potassium	8.2% 279mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.88μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.67mg	0.43% 6.5mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	0.041% 1.5g	0.076% 2.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cashew Butter vs Cashew Nuts:

• Plain Cashew Butter no Salt has 3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.6 times more Vitamin B9 than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 1.4 times more Vitamin B1 and 1.8 times more Vitamin B6 than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cashew Butter vs Cashew Nuts:

• Raw Cashew Nuts contain 1.4 times more Iron, 2.2 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium and 1.8 times more Selenium than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Raw Cashew Nuts have similar amounts of Copper, Magnesium and Zinc per 300 kcal.
• Both Plain Cashew Butter no Salt as well as Raw Cashew Nuts have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Plain Cashew Butter no Salt has 2.6 times more Omega 3 than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 1.8 times more Fiber than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Raw Cashew Nuts have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Plain Cashew Butter no Salt as well as Raw Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.