Comparing Nutrients in 500 calories Cashew Butter VS Cashew Nuts

Weight per 500 calories

• Cashew Butter: 85.2g
• Cashew Nuts: 90g

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

Which food has more nutrients per 500 calories - Cashew Butter or Cashew Nuts?

Macros Ratio

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

Macro Nutrients

	Cashew Butter	Cashew Nuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	43.4% 42g	41% 39.6g	97g per day for Men 19-50 years
Saturated Fat	26% 8.3g	22% 7.04g	32g per day for Men 19-50 years
Omega 3	9.1% 0.15g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	41% 6.96g	41.4% 7.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	21% 27.3g	130g per day for Men 19-50 years
Sugars	NA	7.37% 5.34g	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	0.062% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 5.25g	g per day for Men 19-50 years
Fiber	4.5% 1.7g	7.85% 3g	38g per day for Men 19-50 years
Protein	26.7% 15g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	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	22% 0.27mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	29% 0.38mg	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	14.5% 58μg	5.65% 22.6μg	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% 0mg	0.5% 0.45mg	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	NA	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25.7% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Butter	Cashew Nuts	Recommended Dietary Allowance
Calcium	3.66% 36.6mg	3.35% 33.5mg	1000mg per day for Men 19-50 years
Copper	207% 1.87mg	221% 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	53.6% 4.3mg	75.5% 6.04mg	8mg per day for Men 19-50 years
Magnesium	52.3% 220mg	63% 264mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	65% 1.5mg	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	55.6% 389mg	76.6% 536mg	700mg per day for Men 19-50 years
Potassium	13.7% 465mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	18% 9.8μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.72% 11mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	47.5% 5.23mg	11mg per day for Men 19-50 years
Water	0.068% 2.52g	0.13% 4.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cashew Butter vs Cashew Nuts:

• Plain Cashew Butter no Salt has 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.
• While Raw Cashew Nuts contain 1.4 times more Vitamin B1 and 1.8 times more Vitamin B6 than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cashew Butter vs Cashew Nuts:

• Raw Cashew Nuts contain 1.4 times more Iron, 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 Plain Cashew Butter no Salt and Raw Cashew Nuts have similar amounts of Copper, Magnesium and Zinc per 500 kcal.
• Both Plain Cashew Butter no Salt as well as Raw Cashew Nuts have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Plain Cashew Butter no Salt has 2.6 times more Omega 3 than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 1.8 times more Fiber than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Raw Cashew Nuts have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Protein per 500 kcal.
• Both Plain Cashew Butter no Salt as well as Raw Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.