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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashew Nuts with Salt	11%	70%	19%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Oil Roasted Cashew Nuts with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	28.4% 824kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	70% 67.7g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	37.6% 12g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	6.02% 0.096g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	70.7% 12g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	23% 29.8g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	9.5% 6.9g	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	0.16% 0.11g	0.02% 0.014g	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	% 0.11g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 6.86g	% 6.73g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	42.6% 24g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashew Nuts with Salt	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	43% 0.51mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	15% 0.19mg	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	8.86% 35.4μg	19.5% 78μg	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	0.47% 0.43mg	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	226% 34mg	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

	Oil Roasted Cashew Nuts with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	6.1% 61mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	322% 2.9mg	173% 1.56mg	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	107% 8.58mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	92% 387mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	103% 2.36mg	138% 3.16mg	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	108% 753mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	26.3% 896mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	52.3% 28.8μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	29% 437mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.09% 3.3g	0.092% 3.4g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Oil Roasted Cashew Nuts with Salt have 4.7 times more Vitamin B1, 2.7 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin K than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 5.5 times more Vitamin B2, 2.1 times more Vitamin B3, 2.2 times more Vitamin B9 and 26 times more Vitamin E than Oil Roasted Cashew Nuts with Salt.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Cashew Nuts with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Oil Roasted Cashew Nuts with Salt have 1.9 times more Copper, 1.6 times more Iron, 10.2 times more Selenium, 102.7 times more Sodium and 1.6 times more Zinc than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 6.2 times more Calcium and 1.3 times more Manganese than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Roasted Almonds contain similar levels of Magnesium, Phosphorus and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Cashew Nuts with Salt have 2.1 times more Saturated Fat, 6.8 times more Omega 3 and 1.4 times more Carbohydrate than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.5 times more Omega 6 and 3.3 times more Fiber than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Roasted Almonds offer comparable quantities of Energy, Fat, Sugars and Protein per five ounces.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3