Comparing Nutrients in 5 ounces Almonds VS Plain Cashew Butter with Salt

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Plain Cashew Butter with Salt	7%	74%	19%

Macro Nutrients

	Almonds	Plain Cashew Butter with Salt	Recommended Dietary Allowance
Energy	28.3% 821kcal	29.8% 863kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	77.5% 75g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	47% 15g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	110% 18.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	33% 43g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	17.8% 13g	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	11% 4.25g	38g per day for Men 19-50 years
Protein	53.5% 30g	30.7% 17g	56g per day for Men 19-50 years

Vitamins

	Almonds	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	24.2% 0.29mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	17.3% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	9.8% 1.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	19.5% 78μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	35.8% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Plain Cashew Butter with Salt	Recommended Dietary Allowance
Calcium	38% 381mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	277% 2.5mg	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	65.7% 5.26mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	69.5% 292mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	18.6% 634mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	28% 418mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	57% 6.28mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.09% 3.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Plain Cashew Butter with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Almonds versus 5 oz of Plain Cashew Butter with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almonds vs Plain Cashew Butter with Salt:

• 5 ounces of Almonds have 1.3 times more Vitamin B1, 7.2 times more Vitamin B2, 3.3 times more Vitamin B3 and 5 times more Vitamin E than Plain Cashew Butter with Salt.
• While 5 oz of Plain Cashew Butter with Salt contain 1.5 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds and Plain Cashew Butter with Salt provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Almonds have insufficient amounts of Vitamin K
• Both Almonds as well as Plain Cashew Butter with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Almonds vs Plain Cashew Butter with Salt:

• 5 ounces of Almonds have 4.4 times more Calcium, 1.3 times more Magnesium, 1.2 times more Phosphorus and 1.6 times more Potassium than Plain Cashew Butter with Salt.
• While 5 oz of Plain Cashew Butter with Salt contain 1.7 times more Copper, 1.3 times more Iron, 2.3 times more Selenium, 295 times more Sodium and 1.4 times more Zinc than Almonds.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almonds have 4.2 times more Fiber and 1.7 times more Protein than Plain Cashew Butter with Salt.
• While 5 oz of Plain Cashew Butter with Salt contain 2.8 times more Saturated Fat, 53 times more Omega 3, 1.4 times more Carbohydrate and 2.1 times more Sugars than Almonds.
• Both Almonds and Plain Cashew Butter with Salt offer comparable quantities of Energy, Fat and Omega 6 per five ounces.
• 5 ounces of Almonds provide inadequate amounts of Omega 3