Comparing Nutrients in 300 calories Cashew Nuts VS Cashew Butter

Weight per 300 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Cashew Nuts	Cashew Butter	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	24.5% 23.8g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	13% 4.22g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	25% 4.22g	24.5% 4.17g	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	11% 14g	130g per day for Men 19-50 years
Sugars	4.42% 3.2g	NA	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	2.7% 1.02g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	16% 8.97g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

• Raw Cashew Nuts have 1.4 times more Vitamin B1 and 1.8 times more Vitamin B6 than Plain Cashew Butter no Salt.
• While Plain Cashew Butter no Salt contains 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.
• Both Raw Cashew Nuts as well as Plain Cashew Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• Raw Cashew Nuts have 1.4 times more Iron, 1.2 times more Magnesium, 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 Raw Cashew Nuts and Plain Cashew Butter no Salt have similar amounts of Copper and Zinc per 300 kcal.
• Both Raw Cashew Nuts as well as Plain Cashew Butter no Salt have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

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