Comparing Nutrients in 5 ounces Oil Roasted Cashews VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Acorns	6%	53%	41%

Macro Nutrients

	Oil Roasted Cashews	Acorns	Recommended Dietary Allowance
Energy	28.3% 822kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	70% 67.7g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	37.6% 12g	13.7% 4.4g	32g per day for Men 19-50 years
Omega 3	6.02% 0.096g	NA	1.6g per day for Men 19-50 years
Omega 6	70.7% 12g	38.3% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.6% 42.3g	44.4% 57.8g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	NA	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	NA	38g per day for Men 19-50 years
Protein	42.6% 24g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	16% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	57.6% 0.75mg	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	31% 123μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.7% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Acorns	Recommended Dietary Allowance
Calcium	6.1% 61mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	322% 2.9mg	98% 0.88mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	92% 387mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	103% 2.36mg	82.4% 1.9mg	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	16% 112mg	700mg per day for Men 19-50 years
Potassium	26.3% 896mg	22.5% 764mg	3400mg per day for Men 19-50 years
Selenium	52.3% 28.8μg	NA	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	0.13% 4.93g	1.07% 39.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Cashews VS Acorns per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Cashews versus 5 oz of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Cashews vs Acorns:

• 5 ounces of Oil Roasted Cashews have 3.2 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.2 times more Vitamin B5 than Acorns.
• While 5 oz of Raw Acorns contain 1.6 times more Vitamin B6 and 3.5 times more Vitamin B9 than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashews and Acorns provide similar amounts of Vitamin B3 per five ounces.
• Both Oil Roasted Cashew Nuts as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Cashews vs Acorns:

• 5 ounces of Oil Roasted Cashews have 3.3 times more Copper, 7.7 times more Iron, 4.4 times more Magnesium, 1.2 times more Manganese, 6.7 times more Phosphorus and 10.5 times more Zinc than Acorns.
• Both Oil Roasted Cashews and Acorns contain similar levels of Calcium and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Cashews have 1.5 times more Energy, 2 times more Fat, 2.7 times more Saturated Fat, 1.8 times more Omega 6 and 2.7 times more Protein than Acorns.
• While 5 oz of Raw Acorns contain 1.4 times more Carbohydrate than Oil Roasted Cashew Nuts.