Comparing Nutrients in 5 ounces Oil Roasted Almonds with Salt VS Oil Roasted Cashew Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds with Salt	13%	76%	11%
Oil Roasted Cashew Nuts with Salt	11%	70%	19%

Macro Nutrients

	Oil Roasted Almonds with Salt	Oil Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Energy	29.7% 860kcal	28.4% 824kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	70% 67.7g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	37.6% 12g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.02% 0.096g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	70.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	33% 42.8g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	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	0.16% 0.11g	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	% 0.057g	% 0.11g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 6.86g	g per day for Men 19-50 years
Fiber	39% 15g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	53.7% 30g	42.6% 24g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds with Salt	Oil Roasted Cashew Nuts 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	11% 0.13mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	23.8% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	35.2% 0.46mg	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	9.57% 38.3μg	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	0.47% 0.43mg	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	245% 37mg	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

	Oil Roasted Almonds with Salt	Oil Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Calcium	41.2% 412mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	322% 2.9mg	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	65.2% 5.2mg	107% 8.58mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	92% 387mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	103% 2.36mg	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	94% 661mg	108% 753mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	26.3% 896mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	52.3% 28.8μg	55μg per day for Men 19-50 years
Sodium	32% 481mg	29% 437mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.09% 3.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds with Salt VS Oil Roasted Cashew Nuts with Salt per 5 oz

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

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

• 5 ounces of Oil Roasted Almonds with Salt have 3.6 times more Vitamin B2, 2.1 times more Vitamin B3 and 28.2 times more Vitamin E than Oil Roasted Cashew Nuts with Salt.
• While 5 oz of Oil Roasted Cashew Nuts with Salt contain 3.9 times more Vitamin B1, 3.8 times more Vitamin B5, 2.7 times more Vitamin B6 and more Vitamin K than Oil Roasted Almonds with Salt.
• Both Oil Roasted Almonds with Salt and Oil Roasted Cashew Nuts with Salt provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Oil Roasted Almonds with Salt have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds with Salt as well as Oil Roasted Cashew Nuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Oil Roasted Almonds with Salt have 6.8 times more Calcium and 1.5 times more Manganese than Oil Roasted Cashew Nuts with Salt.
• While 5 oz of Oil Roasted Cashew Nuts with Salt contain 2.1 times more Copper, 1.6 times more Iron, 5 times more Selenium and 1.7 times more Zinc than Oil Roasted Almonds with Salt.
• Both Oil Roasted Almonds with Salt and Oil Roasted Cashew Nuts with Salt contain similar levels of Magnesium, Phosphorus, Potassium and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds with Salt have 1.6 times more Omega 6, 3.2 times more Fiber and 1.3 times more Protein than Oil Roasted Cashew Nuts with Salt.
• While 5 oz of Oil Roasted Cashew Nuts with Salt contain 2 times more Saturated Fat, more Omega 3 and 1.7 times more Carbohydrate than Oil Roasted Almonds with Salt.
• Both Oil Roasted Almonds with Salt and Oil Roasted Cashew Nuts with Salt offer comparable quantities of Energy, Fat and Sugars per five ounces.
• 5 ounces of Oil Roasted Almonds with Salt provide inadequate amounts of Omega 3