Comparing Nutrients in 5 ounces Oil Roasted Cashew Nuts with Salt VS Without Peanuts Oil Roasted Mixed Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashew Nuts with Salt	11%	70%	19%
Without Peanuts Oil Roasted Mixed Nuts with Salt	9%	77%	14%

Macro Nutrients

	Oil Roasted Cashew Nuts with Salt	Without Peanuts Oil Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Energy	28.4% 824kcal	30% 872kcal	2900kcal per day for Men 19-50 years
Fat	70% 67.7g	82% 79.6g	97g per day for Men 19-50 years
Saturated Fat	37.6% 12g	40.3% 13g	32g per day for Men 19-50 years
Omega 3	6.02% 0.096g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	70.7% 12g	93% 15.8g	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	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	8.56% 6.2g	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	20.5% 7.8g	38g per day for Men 19-50 years
Protein	42.6% 24g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashew Nuts with Salt	Without Peanuts Oil 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	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	27.3% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	19.6% 0.26mg	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	20% 79.4μg	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	0.79% 0.71mg	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	77.5% 11.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashew Nuts with Salt	Without Peanuts Oil Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Calcium	6.1% 61mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	322% 2.9mg	283% 2.54mg	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	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	92% 387mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	103% 2.36mg	95% 2.2mg	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	91% 636mg	700mg per day for Men 19-50 years
Potassium	26.3% 896mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	52.3% 28.8μg	1086% 597μg	55μg per day for Men 19-50 years
Sodium	29% 437mg	29% 434mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	0.09% 3.3g	0.12% 4.47g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Cashew Nuts with Salt VS Without Peanuts Oil 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 Without Peanuts Oil 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 Without Peanuts Oil Roasted Mixed Nuts with Salt:

• 5 ounces of Oil Roasted Cashew Nuts with Salt have 1.8 times more Vitamin B6 and 1.9 times more Vitamin K than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• While 5 oz of Without Peanuts Oil Roasted Mixed Nuts with Salt contain 1.4 times more Vitamin B1, 2.2 times more Vitamin B2, 2.2 times more Vitamin B9 and 8.9 times more Vitamin E than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Without Peanuts Oil Roasted Mixed Nuts with Salt provide similar amounts of Vitamin B3 and Vitamin B5 per five ounces.
• Both Oil Roasted Cashew Nuts with Salt as well as Without Peanuts Oil 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 Without Peanuts Oil Roasted Mixed Nuts with Salt:

• 5 ounces of Oil Roasted Cashew Nuts with Salt have 2.4 times more Iron than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• While 5 oz of Without Peanuts Oil Roasted Mixed Nuts with Salt contain 2.5 times more Calcium and 20.8 times more Selenium than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Without Peanuts Oil Roasted Mixed Nuts with Salt contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Cashew Nuts with Salt have 1.4 times more Carbohydrate than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• While 5 oz of Without Peanuts Oil Roasted Mixed Nuts with Salt contain 3.7 times more Omega 3, 1.3 times more Omega 6 and 1.7 times more Fiber than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Without Peanuts Oil Roasted Mixed Nuts with Salt offer comparable quantities of Energy, Fat, Saturated Fat, Sugars and Protein per five ounces.