Comparing Nutrients in 500 calories Oil Roasted Cashew Nuts with Salt VS Plain Cashew Butter with Salt

Weight per 500 calories

• Oil Roasted Cashew Nuts with Salt: 86g
• Plain Cashew Butter with Salt: 82g

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

Which food has more nutrients per 500 calories - Oil Roasted Cashew Nuts with Salt or Plain Cashew Butter with Salt?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashew Nuts with Salt	11%	70%	19%
Plain Cashew Butter with Salt	7%	74%	19%

Macro Nutrients

	Oil Roasted Cashew Nuts with Salt	Plain Cashew Butter with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	42.4% 41g	45% 43.5g	97g per day for Men 19-50 years
Saturated Fat	23% 7.3g	27.2% 8.7g	32g per day for Men 19-50 years
Omega 3	3.66% 0.059g	8.16% 0.13g	1.6g per day for Men 19-50 years
Omega 6	43% 7.3g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	19% 25g	130g per day for Men 19-50 years
Sugars	5.95% 4.3g	10.3% 7.46g	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	0.095% 0.069g	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	% 0.069g	NA	g per day for Men 19-50 years
Sucrose	% 4.17g	NA	g per day for Men 19-50 years
Fiber	7.47% 2.84g	6.5% 2.46g	38g per day for Men 19-50 years
Protein	26% 14.5g	17.8% 9.95g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashew Nuts with Salt	Plain Cashew Butter 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	26% 0.31mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.34% 1.5mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	13% 0.17mg	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	5.38% 21.5μg	11.3% 45μg	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	0.29% 0.26mg	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	5.28% 0.79mg	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	20.7% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashew Nuts with Salt	Plain Cashew Butter with Salt	Recommended Dietary Allowance
Calcium	3.7% 37mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	195% 1.76mg	160% 1.44mg	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	65% 5.2mg	50.4% 4.03mg	8mg per day for Men 19-50 years
Magnesium	56% 235mg	40.3% 169mg	420mg per day for Men 19-50 years
Manganese	62.4% 1.44mg	NA	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	65.3% 457mg	45.5% 319mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	31.8% 17.5μg	14% 7.64μg	55μg per day for Men 19-50 years
Sodium	17.7% 265mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	33% 3.64mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.052% 1.92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oil Roasted Cashew Nuts with Salt vs Plain Cashew Butter with Salt:

• Oil Roasted Cashew Nuts with Salt have 2.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B6 and 1.2 times more Vitamin K than Plain Cashew Butter with Salt.
• While Plain Cashew Butter with Salt contains 2.1 times more Vitamin B9 and 5.3 times more Vitamin E than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt as well as Plain Cashew Butter with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oil Roasted Cashew Nuts with Salt vs Plain Cashew Butter with Salt:

• Oil Roasted Cashew Nuts with Salt have 1.2 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium, 2.3 times more Selenium and 1.3 times more Zinc than Plain Cashew Butter with Salt.
• While Plain Cashew Butter with Salt contains 1.4 times more Calcium than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Plain Cashew Butter with Salt have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Cashew Nuts with Salt have 1.5 times more Protein than Plain Cashew Butter with Salt.
• While Plain Cashew Butter with Salt contains 2.2 times more Omega 3, 1.5 times more Omega 6 and 1.7 times more Sugars than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Plain Cashew Butter with Salt have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Fiber per 500 kcal.
• Both Oil Roasted Cashew Nuts with Salt as well as Plain Cashew Butter with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.