Comparing Nutrients in 5 ounces Roasted Almonds VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Roasted Almonds	Cashew Nuts	Recommended Dietary Allowance
Energy	29.2% 848kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	64% 62g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	34.5% 11g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	33% 42.8g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	11.6% 8.38g	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	0.02% 0.014g	0.098% 0.071g	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	% 0.014g	% 0.071g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 8.24g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	53% 29.7g	46% 26g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	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	9.1% 0.11mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	45.5% 0.59mg	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	19.5% 78μg	8.86% 35.4μg	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	0.79% 0.71mg	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	226% 34mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	40.3% 48.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cashew Nuts	Recommended Dietary Allowance
Calcium	38% 380mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	346% 3.1mg	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	66% 5.3mg	118% 9.47mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	99% 414mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	102% 2.35mg	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	95% 668mg	120% 841mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	27.5% 936mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	51.3% 28.2μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	74.5% 8.2mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.2% 7.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cashew Nuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Cashew Nuts:

• 5 ounces of Roasted Almonds have 20.6 times more Vitamin B2, 3.4 times more Vitamin B3, 2.2 times more Vitamin B9 and 26.6 times more Vitamin E than Cashew Nuts.
• While 5 oz of Raw Cashew Nuts contain 5.5 times more Vitamin B1, 2.7 times more Vitamin B5, 3.1 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Almonds as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Almonds vs Cashew Nuts:

• 5 ounces of Roasted Almonds have 7.2 times more Calcium and 1.3 times more Manganese than Cashew Nuts.
• While 5 oz of Raw Cashew Nuts contain 2 times more Copper, 1.8 times more Iron, 1.3 times more Phosphorus, 10 times more Selenium and 1.7 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Cashew Nuts contain similar levels of Magnesium and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 1.7 times more Omega 6 and 3.3 times more Fiber than Cashew Nuts.
• While 5 oz of Raw Cashew Nuts contain 1.9 times more Saturated Fat, 6.2 times more Omega 3 and 1.4 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Cashew Nuts offer comparable quantities of Energy, Fat, Sugars and Protein per five ounces.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3