Comparing Nutrients in 5 ounces Cashew Butter VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Cashew Butter	11%	71%	18%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Cashew Butter	Cashew Nuts	Recommended Dietary Allowance
Energy	28.7% 832kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	72.2% 70g	64% 62g	97g per day for Men 19-50 years
Saturated Fat	43.2% 14g	34.5% 11g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	33% 42.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.071g	g per day for Men 19-50 years
Sucrose	NA	% 8.24g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	44.4% 25g	46% 26g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	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	37% 0.44mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	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	24% 96μg	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	NA	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	40.3% 48.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Butter	Cashew Nuts	Recommended Dietary Allowance
Calcium	6.1% 61mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	345% 3.1mg	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	89% 7.13mg	118% 9.47mg	8mg per day for Men 19-50 years
Magnesium	87% 366mg	99% 414mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.16mg	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	93% 648mg	120% 841mg	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	27.5% 936mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	51.3% 28.2μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	66.5% 7.3mg	74.5% 8.2mg	11mg per day for Men 19-50 years
Water	0.11% 4.2g	0.2% 7.37g	3700g per day for Men 19-50 years

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

• Plain Cashew Butter no Salt has 3.2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.7 times more Vitamin B9 than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 1.4 times more Vitamin B1 and 1.7 times more Vitamin B6 than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt as well as Raw Cashew Nuts 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 Cashew Nuts:

• Plain Cashew Butter no Salt has 1.3 times more Sodium than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 1.3 times more Iron, 2 times more Manganese, 1.3 times more Phosphorus and 1.7 times more Selenium than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Raw Cashew Nuts have similar amounts of Calcium, Copper, Magnesium, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Plain Cashew Butter no Salt has 1.3 times more Saturated Fat and 2.8 times more Omega 3 than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 1.7 times more Fiber than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Raw Cashew Nuts have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Protein per 5 oz.
• Both Plain Cashew Butter no Salt as well as Raw Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.