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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashew Nuts with Salt	11%	70%	19%
Dry Roasted Macadamia Nuts with Salt	4%	89%	7%

Macro Nutrients

	Oil Roasted Cashew Nuts with Salt	Dry Roasted Macadamia Nuts with Salt	Recommended Dietary Allowance
Energy	28.4% 824kcal	35% 1015kcal	2900kcal per day for Men 19-50 years
Fat	70% 67.7g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	37.6% 12g	53% 17g	32g per day for Men 19-50 years
Omega 3	6.02% 0.096g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	70.7% 12g	11% 1.85g	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	14% 18g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	8.1% 5.87g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	% 6.86g	% 5.67g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	30% 11.3g	38g per day for Men 19-50 years
Protein	42.6% 24g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashew Nuts with Salt	Dry Roasted Macadamia Nuts 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	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	9.5% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	20% 3.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	39% 0.51mg	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	3.54% 14μg	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	1.1% 0.99mg	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	5.4% 0.81mg	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	Dry Roasted Macadamia Nuts with Salt	Recommended Dietary Allowance
Calcium	6.1% 61mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	322% 2.9mg	89.8% 0.81mg	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	47% 3.76mg	8mg per day for Men 19-50 years
Magnesium	92% 387mg	40% 167mg	420mg per day for Men 19-50 years
Manganese	103% 2.36mg	187% 4.3mg	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	40% 281mg	700mg per day for Men 19-50 years
Potassium	26.3% 896mg	15% 515mg	3400mg per day for Men 19-50 years
Selenium	52.3% 28.8μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	29% 437mg	33.4% 500mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.09% 3.3g	0.062% 2.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Oil Roasted Cashew Nuts with Salt versus 5 oz of Dry Roasted Macadamia Nuts with Salt 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 Dry Roasted Macadamia Nuts with Salt:

• 5 ounces of Oil Roasted Cashew Nuts with Salt have 2.5 times more Vitamin B2, 1.5 times more Vitamin B5, 2.5 times more Vitamin B9, 1.6 times more Vitamin E and more Vitamin K than Dry Roasted Macadamia Nuts with Salt.
• While 5 oz of Dry Roasted Macadamia Nuts with Salt contain 2 times more Vitamin B1 and 1.3 times more Vitamin B3 than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Dry Roasted Macadamia Nuts with Salt provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Dry Roasted Macadamia Nuts with Salt have insufficient amounts of Vitamin K
• Both Oil Roasted Cashew Nuts with Salt as well as Dry Roasted Macadamia Nuts with Salt 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 Dry Roasted Macadamia Nuts with Salt:

• 5 ounces of Oil Roasted Cashew Nuts with Salt have 3.6 times more Copper, 2.3 times more Iron, 2.3 times more Magnesium, 2.7 times more Phosphorus, 1.7 times more Potassium, 1.7 times more Selenium and 4.1 times more Zinc than Dry Roasted Macadamia Nuts with Salt.
• While 5 oz of Dry Roasted Macadamia Nuts with Salt contain 1.6 times more Calcium and 1.8 times more Manganese than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Dry Roasted Macadamia Nuts with Salt contain similar levels of Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Cashew Nuts with Salt have 6.5 times more Omega 6, 2.4 times more Carbohydrate, 1.2 times more Sugars and 2.2 times more Protein than Dry Roasted Macadamia Nuts with Salt.
• While 5 oz of Dry Roasted Macadamia Nuts with Salt contain 1.6 times more Fat, 1.4 times more Saturated Fat, 2.9 times more Omega 3 and 2.4 times more Fiber than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Dry Roasted Macadamia Nuts with Salt offer comparable quantities of Energy per five ounces.