Comparing Nutrients in 5 ounces Oil Roasted Cashews VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Oil Roasted Cashews	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	28.3% 822kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	70% 67.7g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	37.6% 12g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	6.02% 0.096g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	70.7% 12g	113% 19g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	8.9% 6.45g	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% 0g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	% 6.86g	% 6.2g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	39% 15g	38g per day for Men 19-50 years
Protein	42.6% 24g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Oil Roasted Almonds	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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	13% 0.17mg	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	9.57% 38.3μg	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	245% 37mg	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 Cashews	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	6.1% 61mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	322% 2.9mg	150% 1.35mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	92% 387mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	103% 2.36mg	152% 3.5mg	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	94% 661mg	700mg per day for Men 19-50 years
Potassium	26.3% 896mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	52.3% 28.8μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.13% 4.93g	0.11% 3.97g	3700g per day for Men 19-50 years

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

• Oil Roasted Cashew Nuts have 3.9 times more Vitamin B1, 3.8 times more Vitamin B5, 2.7 times more Vitamin B6 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.6 times more Vitamin B2, 2.1 times more Vitamin B3 and 28.2 times more Vitamin E than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Oil Roasted Almonds have similar amounts of Vitamin B9 per 5 oz.
• Both Oil Roasted Cashew Nuts as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Oil Roasted Cashew Nuts have 2.1 times more Copper, 1.6 times more Iron, 5 times more Selenium and 1.7 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6.8 times more Calcium and 1.5 times more Manganese than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Oil Roasted Almonds have similar amounts of Magnesium, Phosphorus and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Cashew Nuts have 2 times more Saturated Fat, more Omega 3 and 1.7 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.6 times more Omega 6, 3.2 times more Fiber and 1.3 times more Protein than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Oil Roasted Almonds have similar amounts of Energy, Fat and Sugars per 5 oz.
• Both Oil Roasted Cashew Nuts as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.