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

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Cashew Nuts with Salt	10%	68%	22%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dry Roasted Cashew Nuts with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	28% 814kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	67.7% 65.7g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	40.6% 13g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	14.3% 0.23g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.6% 46.3g	19.3% 25g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	8.9% 6.45g	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% 0g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	11% 4.25g	39% 15g	38g per day for Men 19-50 years
Protein	38.8% 21.7g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Cashew Nuts with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.6% 1.73mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	13% 0.17mg	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	24.5% 98μg	9.57% 38.3μg	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	8.7% 1.3mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Cashew Nuts with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	6.38% 63.8mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	150% 1.35mg	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	106% 8.5mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	87.7% 369mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	152% 3.5mg	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	99% 695mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	23.6% 801mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	30% 16.6μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	60.5% 907mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	72% 7.94mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.11% 3.97g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Dry Roasted Cashew Nuts with Salt have 2.2 times more Vitamin B1, 5.3 times more Vitamin B5, 2.2 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 3.9 times more Vitamin B2, 2.6 times more Vitamin B3 and 28.2 times more Vitamin E than Dry Roasted Cashew Nuts with Salt.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Cashew Nuts with Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Dry Roasted Cashew Nuts with Salt have 2.3 times more Copper, 1.6 times more Iron, 2.9 times more Selenium, 640 times more Sodium and 1.8 times more Zinc than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 6.5 times more Calcium and 3 times more Manganese than Dry Roasted Cashew Nuts with Salt.
• Both Dry Roasted Cashew Nuts with Salt and Oil Roasted Almonds contain similar levels of Magnesium, Phosphorus and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Roasted Cashew Nuts with Salt have 2.2 times more Saturated Fat, more Omega 3 and 1.8 times more Carbohydrate than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.8 times more Omega 6, 3.5 times more Fiber and 1.4 times more Protein than Dry Roasted Cashew Nuts with Salt.
• Both Dry Roasted Cashew Nuts with Salt and Oil Roasted Almonds offer comparable quantities of Energy, Fat and Sugars per five ounces.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3