Comparing Nutrients in 500 calories Plain Cashew Butter with Salt VS With Peanuts Dry Roasted Mixed Nuts with Salt

Weight per 500 calories

• Plain Cashew Butter with Salt: 82g
• With Peanuts Dry Roasted Mixed Nuts with Salt: 84.2g

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

Which food has more nutrients per 500 calories - Plain Cashew Butter with Salt or With Peanuts Dry Roasted Mixed Nuts with Salt?

Macros Ratio

	Protein	Fat	Carbs
Plain Cashew Butter with Salt	7%	74%	19%
With Peanuts Dry Roasted Mixed Nuts with Salt	11%	73%	16%

Macro Nutrients

	Plain Cashew Butter with Salt	With Peanuts Dry Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.5g	44.6% 43.3g	97g per day for Men 19-50 years
Saturated Fat	27.2% 8.7g	17% 5.47g	32g per day for Men 19-50 years
Omega 3	8.16% 0.13g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	52% 8.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	10.3% 7.46g	5.57% 4.04g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.5% 2.46g	20% 7.58g	38g per day for Men 19-50 years
Protein	17.8% 9.95g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Plain Cashew Butter with Salt	With Peanuts Dry Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	24.7% 3.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	19% 0.25mg	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	11.3% 45μg	10.5% 42μg	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	0.37% 0.34mg	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	28% 4.17mg	61.4% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.7% 25μg	9.05% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Cashew Butter with Salt	With Peanuts Dry Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	120% 1.08mg	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	50.4% 4.03mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	40.3% 169mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	NA	71% 1.63mg	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	45.5% 319mg	52.3% 366mg	700mg per day for Men 19-50 years
Potassium	10.8% 367mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	14% 7.64μg	11.5% 6.3μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	19.4% 290mg	1500mg per day for Men 19-50 years
Zinc	33% 3.64mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	0.052% 1.92g	0.04% 1.47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Plain Cashew Butter with Salt vs With Peanuts Dry Roasted Mixed Nuts with Salt:

• Plain Cashew Butter with Salt has 2.3 times more Vitamin K than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While With Peanuts Dry Roasted Mixed Nuts with Salt contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 4.3 times more Vitamin B3, 1.5 times more Vitamin B6 and 2.2 times more Vitamin E than Plain Cashew Butter with Salt.
• Both Plain Cashew Butter with Salt and With Peanuts Dry Roasted Mixed Nuts with Salt have similar amounts of Vitamin B9 per 500 kcal.
• Both Plain Cashew Butter with Salt as well as With Peanuts Dry Roasted Mixed Nuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Plain Cashew Butter with Salt vs With Peanuts Dry Roasted Mixed Nuts with Salt:

• Plain Cashew Butter with Salt has 1.3 times more Copper, 1.3 times more Iron and 1.2 times more Selenium than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While With Peanuts Dry Roasted Mixed Nuts with Salt contain 1.6 times more Potassium than Plain Cashew Butter with Salt.
• Both Plain Cashew Butter with Salt and With Peanuts Dry Roasted Mixed Nuts with Salt have similar amounts of Calcium, Magnesium, Phosphorus, Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Plain Cashew Butter with Salt has 1.6 times more Saturated Fat, 1.2 times more Omega 6 and 1.8 times more Sugars than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While With Peanuts Dry Roasted Mixed Nuts with Salt contain 3.1 times more Fiber and 1.5 times more Protein than Plain Cashew Butter with Salt.
• Both Plain Cashew Butter with Salt and With Peanuts Dry Roasted Mixed Nuts with Salt have similar amounts of Energy, Fat, Omega 3 and Carbohydrate per 500 kcal.
• Both Plain Cashew Butter with Salt as well as With Peanuts Dry Roasted Mixed Nuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.