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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashew Nuts with Salt	11%	70%	19%
Plain Cashew Butter with Salt	7%	74%	19%

Macro Nutrients

	Oil Roasted Cashew Nuts with Salt	Plain Cashew Butter with Salt	Recommended Dietary Allowance
Energy	28.4% 824kcal	29.8% 863kcal	2900kcal per day for Men 19-50 years
Fat	70% 67.7g	77.5% 75g	97g per day for Men 19-50 years
Saturated Fat	37.6% 12g	47% 15g	32g per day for Men 19-50 years
Omega 3	6.02% 0.096g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	70.7% 12g	110% 18.7g	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	33% 43g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	17.8% 13g	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	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 6.86g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	11% 4.25g	38g per day for Men 19-50 years
Protein	42.6% 24g	30.7% 17g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashew Nuts with Salt	Plain Cashew Butter 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	43% 0.51mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	17.3% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	9.8% 1.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	22% 0.29mg	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	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	35.8% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashew Nuts with Salt	Plain Cashew Butter with Salt	Recommended Dietary Allowance
Calcium	6.1% 61mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	322% 2.9mg	277% 2.5mg	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	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	92% 387mg	69.5% 292mg	420mg per day for Men 19-50 years
Manganese	103% 2.36mg	NA	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	26.3% 896mg	18.6% 634mg	3400mg per day for Men 19-50 years
Selenium	52.3% 28.8μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	29% 437mg	28% 418mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	57% 6.28mg	11mg per day for Men 19-50 years
Water	0.09% 3.3g	0.09% 3.3g	3700g per day for Men 19-50 years

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

• Oil Roasted Cashew Nuts with Salt have 2.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.6 times more Vitamin B6 than Plain Cashew Butter with Salt.
• While Plain Cashew Butter with Salt contains 2.2 times more Vitamin B9 and 5.5 times more Vitamin E than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Plain Cashew Butter with Salt have similar amounts of Vitamin K per 5 oz.
• Both Oil Roasted Cashew Nuts with Salt as well as Plain Cashew Butter with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Oil Roasted Cashew Nuts with Salt have 1.2 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 1.4 times more Potassium, 2.2 times more Selenium and 1.2 times more Zinc than Plain Cashew Butter with Salt.
• While Plain Cashew Butter with Salt contains 1.4 times more Calcium than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Plain Cashew Butter with Salt have similar amounts of Copper and Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Cashew Nuts with Salt have 1.4 times more Protein than Plain Cashew Butter with Salt.
• While Plain Cashew Butter with Salt contains 1.3 times more Saturated Fat, 2.3 times more Omega 3, 1.6 times more Omega 6 and 1.8 times more Sugars than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Plain Cashew Butter with Salt have similar amounts of Energy, Fat, Carbohydrate and Fiber per 5 oz.
• Both Oil Roasted Cashew Nuts with Salt as well as Plain Cashew Butter with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.