Comparing Nutrients in 5 ounces Shelf Stable Unsweetened Almond Milk VS 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	0.73% 21.3kcal	28% 814kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	67.7% 65.7g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	40.6% 13g	32g per day for Men 19-50 years
Omega 3	0% 0g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	64% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.43% 1.86g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	9.8% 7.1g	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	% 1.15g	NA	g per day for Men 19-50 years
Fiber	0.75% 0.28g	11% 4.25g	38g per day for Men 19-50 years
Protein	1% 0.57g	38.8% 21.7g	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	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.62% 0.099mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.28% 0.014mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.8% 1.45μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.35% 1.4μg	24.5% 98μg	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	9.7% 58IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	60% 8.97mg	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shelf Stable Unsweetened Almond Milk	Roasted Cashews	Recommended Dietary Allowance
Calcium	26% 261mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	3.15% 0.028mg	350% 3.15mg	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	4.96% 0.4mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	87.7% 369mg	420mg per day for Men 19-50 years
Manganese	2.47% 0.057mg	51% 1.17mg	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	1.82% 12.8mg	99% 695mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	23.6% 801mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	6.8% 102mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	3.7% 137g	0.065% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Shelf Stable Unsweetened Almond Milk VS Roasted Cashews per 5 oz

Compare the macro and micronutrient content in 5 oz of Shelf Stable Unsweetened Almond Milk versus 5 oz of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Shelf Stable Unsweetened Almond Milk vs Roasted Cashews:

• 5 ounces of Shelf Stable Unsweetened Almond Milk have more Vitamin D and 6.9 times more Vitamin E than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain more Vitamin B1, 20 times more Vitamin B2, 20 times more Vitamin B3, 122 times more Vitamin B5, more Vitamin B6, 69 times more Vitamin B9 and more Vitamin K than Shelf Stable Unsweetened Almond Milk.
• 5 ounces of Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• 5 ounces of Roasted Cashews have insufficient amounts of Vitamin D
• 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 five ounces.

Comparing minerals per 5 ounces for Shelf Stable Unsweetened Almond Milk vs Roasted Cashews:

• 5 ounces of Shelf Stable Unsweetened Almond Milk have 4.1 times more Calcium, 4.5 times more Sodium and 56.8 times more Water than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 111 times more Copper, 21.4 times more Iron, 43.3 times more Magnesium, 20.7 times more Manganese, 54.4 times more Phosphorus, 8.4 times more Potassium, 117 times more Selenium and 93.3 times more Zinc than Shelf Stable Unsweetened Almond Milk.
• 5 ounces of Shelf Stable Unsweetened Almond Milk lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Roasted Cashew Nuts contain 38.3 times more Energy, 48.3 times more Fat, 114.5 times more Saturated Fat, more Omega 3, 30.4 times more Omega 6, 25 times more Carbohydrate, 6.2 times more Sugars, 15 times more Fiber and 38.3 times more Protein than Shelf Stable Unsweetened Almond Milk.
• 5 ounces of Shelf Stable Unsweetened Almond Milk provide inadequate amounts of Energy, Omega 3, Omega 6, Carbohydrate, Fiber and Protein