Comparing Nutrients in 300 calories Cashew Nuts VS Almond paste

Weight per 300 calories

• Cashew Nuts: 54.2g
• Almond paste: 65.5g

Cashew Nuts have 1.2 times more energy per 100g than Almond paste. It has very high energy density when compared to other foods. Almond paste having very high energy density.

Discover which food has more nutrients per 300 calories - Cashew Nuts or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Almond paste	8%	52%	40%

Macro Nutrients

	Cashew Nuts	Almond paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	24.5% 23.8g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	13% 4.22g	5.4% 1.72g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	25% 4.22g	21.5% 3.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	24% 31.3g	130g per day for Men 19-50 years
Sugars	4.42% 3.2g	32.8% 23.7g	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	0.037% 0.027g	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	% 0.027g	NA	g per day for Men 19-50 years
Sucrose	% 3.15g	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	8.27% 3.14g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	4.48% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.42% 0.031mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	5.82% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.37% 0.47mg	1.5% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	1.8% 0.024mg	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	3.4% 13.6μg	12% 48μg	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	0.3% 0.27mg	0.073% 0.066mg	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	3.25% 0.49mg	59% 8.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.4% 18.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Almond paste	Recommended Dietary Allowance
Calcium	2% 20mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	33% 0.3mg	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	45.3% 3.62mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	37.7% 158mg	20.3% 85mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	24.4% 0.56mg	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	46% 322mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	0.43% 6.5mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	0.076% 2.82g	0.25% 9.22g	3700g per day for Men 19-50 years

Cashew Nuts VS Almond Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cashew Nuts or Almond paste?

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

• 300 calories of Cashew Nuts have 4.3 times more Vitamin B1, 6.3 times more Vitamin B5, 9.6 times more Vitamin B6 and more Vitamin K than Almond paste.
• While 300 kcal of Almond paste contain 8.6 times more Vitamin B2, 3.5 times more Vitamin B9 and 18.2 times more Vitamin E than Raw Cashew Nuts.
• 300 calories of Cashew Nuts have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin E
• 300 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin K
• Both Raw Cashew Nuts as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cashew Nuts vs Almond paste:

• 300 calories of Cashew Nuts have 4 times more Copper, 3.5 times more Iron, 1.9 times more Magnesium, 1.6 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Potassium, 3.9 times more Selenium and 3.2 times more Zinc than Almond paste.
• While 300 kcal of Almond paste contain 5.6 times more Calcium than Raw Cashew Nuts.
• 300 calories of Cashew Nuts lack sufficient amounts of Calcium
• 300 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cashew Nuts have 1.3 times more Fat, 2.5 times more Saturated Fat and 1.7 times more Protein than Almond paste.
• While 300 kcal of Almond paste contain 3.9 times more Omega 3, 1.9 times more Carbohydrate, 7.4 times more Sugars and 1.8 times more Fiber than Raw Cashew Nuts.
• Both Cashew Nuts and Almond paste offer comparable quantities of Energy and Omega 6 per 300 calories.
• 300 calories of Cashew Nuts provide inadequate amounts of Omega 3 and Fiber