Comparing Nutrients in 500 calories Oil Roasted Cashews VS Almonds

Weight per 500 calories

• Oil Roasted Cashews: 86.2g
• Almonds: 86.4g

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 Cashews or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Almonds	14%	72%	14%

Macro Nutrients

	Oil Roasted Cashews	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	42.5% 41g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	23% 7.3g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	3.66% 0.059g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	43% 7.3g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 25.8g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	5.96% 4.3g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	% 4.17g	% 3.4g	g per day for Men 19-50 years
Fiber	7.5% 2.84g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	26% 14.5g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Almonds	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	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.35% 1.5mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.4% 21.6μg	9.5% 38μg	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	5.3% 0.79mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Almonds	Recommended Dietary Allowance
Calcium	3.7% 37mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	196% 1.76mg	99% 0.89mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	56% 235mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	62.5% 1.44mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	65.4% 458mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	32% 17.5μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.75% 11.2mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.081% 3g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oil Roasted Cashews vs Almonds:

• Oil Roasted Cashew Nuts have 1.8 times more Vitamin B1, 1.9 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 5.2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.8 times more Vitamin B9 and 27.9 times more Vitamin E than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oil Roasted Cashews vs Almonds:

• Oil Roasted Cashew Nuts have 2 times more Copper, 1.6 times more Iron, 4.9 times more Selenium and 1.7 times more Zinc than Almonds.
• While Almonds contain 6.3 times more Calcium and 1.3 times more Manganese than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Almonds have similar amounts of Magnesium, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Cashew Nuts have 2.2 times more Saturated Fat and 1.4 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Omega 6, 3.8 times more Fiber and 1.3 times more Protein than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Almonds have similar amounts of Energy, Fat and Sugars per 500 kcal.
• Both Oil Roasted Cashew Nuts as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.