Comparing Nutrients in 300 calories Oil Roasted Cashews VS Cashew Nuts

Weight per 300 calories

• Oil Roasted Cashews: 51.7g
• 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 - Oil Roasted Cashews or Cashew Nuts?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Oil Roasted Cashews	Cashew Nuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	25.5% 24.7g	24.5% 23.8g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	13% 4.22g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	25.8% 4.4g	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	12% 15.5g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	3.57% 2.6g	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	0.057% 0.041g	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	% 0.041g	% 0.027g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 3.15g	g per day for Men 19-50 years
Fiber	4.5% 1.7g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	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	15.6% 0.19mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.67% 0.11mg	2.42% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.9mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	9.37% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	3.23% 13μg	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	0.17% 0.16mg	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	3.17% 0.48mg	3.25% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	15.4% 18.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Cashew Nuts	Recommended Dietary Allowance
Calcium	2.22% 22.2mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	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	39% 3.13mg	45.3% 3.62mg	8mg per day for Men 19-50 years
Magnesium	33.6% 141mg	37.7% 158mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	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	39.2% 275mg	46% 322mg	700mg per day for Men 19-50 years
Potassium	9.6% 327mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.72mg	0.43% 6.5mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	0.049% 1.8g	0.076% 2.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oil Roasted Cashews vs Cashew Nuts:

• Oil Roasted Cashew Nuts have 3.6 times more Vitamin B2 and 1.6 times more Vitamin B3 than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 1.4 times more Vitamin B6 than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Raw Cashew Nuts have similar amounts of Vitamin B1, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K per 300 kcal.
• Both Oil Roasted Cashew Nuts 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 Oil Roasted Cashews vs Cashew Nuts:

Both Oil Roasted Cashew Nuts and Raw Cashew Nuts have similar amounts of minerals per 300 kcal
• Both Oil Roasted Cashew Nuts and Raw Cashew Nuts have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 300 kcal.
• Both Oil Roasted Cashew Nuts as well as Raw Cashew Nuts have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Oil Roasted Cashew Nuts and Raw Cashew Nuts have similar amounts of macro-nutrients per 300 kcal
• Both Oil Roasted Cashew Nuts and Raw Cashew Nuts have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Oil Roasted Cashew Nuts as well as Raw Cashew Nuts have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.