Comparing Nutrients in 5 ounces Cashew Butter VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Cashew Butter	11%	71%	18%
Almond paste	8%	52%	40%

Macro Nutrients

	Cashew Butter	Almond paste	Recommended Dietary Allowance
Energy	28.7% 832kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	72.2% 70g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	43.2% 14g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	52% 67.8g	130g per day for Men 19-50 years
Sugars	NA	71% 51.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	18% 6.8g	38g per day for Men 19-50 years
Protein	44.4% 25g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	3.93% 0.051mg	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	24% 96μg	26% 103μg	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	0.16% 0.14mg	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	NA	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Butter	Almond paste	Recommended Dietary Allowance
Calcium	6.1% 61mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	345% 3.1mg	71.5% 0.64mg	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	89% 7.13mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	87% 366mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.16mg	52.8% 1.2mg	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	93% 648mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	66.5% 7.3mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.11% 4.2g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cashew Butter vs Almond paste:

• Plain Cashew Butter no Salt has 3.8 times more Vitamin B1, 10.6 times more Vitamin B5 and 7 times more Vitamin B6 than Almond paste.
• While Almond paste contains 2.2 times more Vitamin B2 than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Almond paste have similar amounts of Vitamin B3 and Vitamin B9 per 5 oz.
• Both Plain Cashew Butter no Salt as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cashew Butter vs Almond paste:

• Plain Cashew Butter no Salt has 4.8 times more Copper, 3.1 times more Iron, 2 times more Magnesium, 1.8 times more Phosphorus, 1.7 times more Potassium, 2.7 times more Selenium, 1.7 times more Sodium and 3.5 times more Zinc than Almond paste.
• While Almond paste contains 4 times more Calcium than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Almond paste have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Plain Cashew Butter no Salt has 1.3 times more Energy, 1.8 times more Fat, 3.7 times more Saturated Fat, 1.5 times more Omega 6 and 2 times more Protein than Almond paste.
• While Almond paste contains 1.7 times more Carbohydrate and 2.4 times more Fiber than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Almond paste have similar amounts of Omega 3 per 5 oz.
• Both Plain Cashew Butter no Salt as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.