Comparing Nutrients in 500 calories Shelf Stable Unsweetened Almond Milk VS Roasted Cashews

Weight per 500 calories

• Shelf Stable Unsweetened Almond Milk: 3333g
• Roasted Cashews: 87g

Dry Roasted Cashew Nuts have 38.3 times more energy per unit of mass than Shelf Stable Unsweetened Almond Milk, which is very high in comparison to other foods. Shelf Stable Unsweetened Almond Milk having very low energy density.

Discover which food has more nutrients per 500 calories - Shelf Stable Unsweetened Almond Milk or Roasted Cashews?

Macros Ratio

	Protein	Fat	Carbs
Shelf Stable Unsweetened Almond Milk	10%	56%	34%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Shelf Stable Unsweetened Almond Milk	Roasted Cashews	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	41.6% 40.4g	97g per day for Men 19-50 years
Saturated Fat	8.33% 2.67g	25% 7.98g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.77% 0.14g	1.6g per day for Men 19-50 years
Omega 6	49.4% 8.4g	39.2% 6.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.6% 43.7g	22% 28.5g	130g per day for Men 19-50 years
Sugars	37.2% 27g	6% 4.36g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	17.5% 6.67g	6.88% 2.6g	38g per day for Men 19-50 years
Protein	24% 13.3g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Shelf Stable Unsweetened Almond Milk	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	14.5% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.33mg	7.62% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.67% 0.33mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	113% 34μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.33% 33.3μg	15% 60μg	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% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	228% 1367IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1407% 211mg	5.34% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25% 30.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shelf Stable Unsweetened Almond Milk	Roasted Cashews	Recommended Dietary Allowance
Calcium	613% 6133mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	215% 1.93mg	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	117% 9.33mg	65.3% 5.23mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	31.3% 0.72mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43% 300mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	65.7% 2233mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	18.5% 10μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	44.3% 4.88mg	11mg per day for Men 19-50 years
Water	87% 3218g	0.04% 1.5g	3700g per day for Men 19-50 years

Shelf Stable Unsweetened Almond Milk VS Roasted Cashews Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Shelf Stable Unsweetened Almond Milk or Roasted Cashews?

Lets compare vitamin content per 500 calories of Shelf Stable Unsweetened Almond Milk vs Roasted Cashews:

• 500 calories of Shelf Stable Unsweetened Almond Milk have 1.9 times more Vitamin B2, 1.9 times more Vitamin B3, more Vitamin D and 263.3 times more Vitamin E than Roasted Cashews.
• While 500 kcal of Dry Roasted Cashew Nuts contain more Vitamin B1, 3.2 times more Vitamin B5, more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin K than Shelf Stable Unsweetened Almond Milk.
• 500 calories of Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• 500 calories of Roasted Cashews have insufficient amounts of Vitamin B3, Vitamin D and Vitamin E
• Both Shelf Stable Unsweetened Almond Milk as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Shelf Stable Unsweetened Almond Milk vs Roasted Cashews:

• 500 calories of Shelf Stable Unsweetened Almond Milk have 156.5 times more Calcium, 1.8 times more Iron, 1.9 times more Manganese, 4.5 times more Potassium, 172.2 times more Sodium and 2173.1 times more Water than Roasted Cashews.
• While 500 kcal of Dry Roasted Cashew Nuts contain 2.9 times more Copper, 1.4 times more Phosphorus, 3.1 times more Selenium and 2.4 times more Zinc than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Roasted Cashews contain similar levels of Magnesium per 500 calories.
• 500 calories of Shelf Stable Unsweetened Almond Milk lack sufficient amounts of Selenium
• 500 calories of Roasted Cashews lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Shelf Stable Unsweetened Almond Milk have 1.3 times more Omega 6, 1.5 times more Carbohydrate, 6.2 times more Sugars and 2.6 times more Fiber than Roasted Cashews.
• While 500 kcal of Dry Roasted Cashew Nuts contain 1.3 times more Fat and 3 times more Saturated Fat than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Roasted Cashews offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Roasted Cashews provide inadequate amounts of Fiber
• Both Shelf Stable Unsweetened Almond Milk as well as Dry Roasted Cashew Nuts provide inadequate amounts of Omega 3 in 500 calories.