Comparing Nutrients in 5 ounces Oil Roasted Cashew Nuts with Salt VS With Peanuts Dry Roasted Mixed Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashew Nuts with Salt	11%	70%	19%
With Peanuts Dry Roasted Mixed Nuts with Salt	11%	73%	16%

Macro Nutrients

	Oil Roasted Cashew Nuts with Salt	With Peanuts Dry Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Energy	28.4% 824kcal	29% 842kcal	2900kcal per day for Men 19-50 years
Fat	70% 67.7g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	37.6% 12g	28.8% 9.2g	32g per day for Men 19-50 years
Omega 3	6.02% 0.096g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	70.7% 12g	88% 15g	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	27.6% 36g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	9.4% 6.8g	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	33.6% 12.8g	38g per day for Men 19-50 years
Protein	42.6% 24g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashew Nuts with Salt	With Peanuts Dry Roasted Mixed 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	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	41.6% 6.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	32.3% 0.42mg	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	17.7% 71μg	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	0.63% 0.57mg	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	103% 15.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	15.2% 18.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashew Nuts with Salt	With Peanuts Dry Roasted Mixed 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	201% 1.8mg	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	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	92% 387mg	76% 319mg	420mg per day for Men 19-50 years
Manganese	103% 2.36mg	119% 2.75mg	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	88% 617mg	700mg per day for Men 19-50 years
Potassium	26.3% 896mg	29% 982mg	3400mg per day for Men 19-50 years
Selenium	52.3% 28.8μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	29% 437mg	32.6% 489mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	0.09% 3.3g	0.067% 2.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Cashew Nuts with Salt VS With Peanuts Dry Roasted Mixed 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 With Peanuts Dry Roasted Mixed 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 With Peanuts Dry Roasted Mixed Nuts with Salt:

• 5 ounces of Oil Roasted Cashew Nuts with Salt have 1.8 times more Vitamin B1 and 2.7 times more Vitamin K than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While 5 oz of With Peanuts Dry Roasted Mixed Nuts with Salt contain 2.7 times more Vitamin B3, 1.4 times more Vitamin B5, 2 times more Vitamin B9 and 11.9 times more Vitamin E than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and With Peanuts Dry Roasted Mixed Nuts with Salt provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• Both Oil Roasted Cashew Nuts with Salt as well as With Peanuts Dry Roasted Mixed 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 With Peanuts Dry Roasted Mixed Nuts with Salt:

• 5 ounces of Oil Roasted Cashew Nuts with Salt have 1.6 times more Copper, 1.6 times more Iron, 1.2 times more Magnesium, 1.2 times more Phosphorus, 2.7 times more Selenium and 1.4 times more Zinc than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While 5 oz of With Peanuts Dry Roasted Mixed Nuts with Salt contain 1.6 times more Calcium than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and With Peanuts Dry Roasted Mixed Nuts with Salt contain similar levels of Manganese, Potassium and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Cashew Nuts with Salt have 1.3 times more Saturated Fat than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While 5 oz of With Peanuts Dry Roasted Mixed Nuts with Salt contain 2.8 times more Omega 3 and 2.7 times more Fiber than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and With Peanuts Dry Roasted Mixed Nuts with Salt offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate, Sugars and Protein per five ounces.