Comparing Nutrients in 5 ounces Oil Roasted Cashews VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Oil Roasted Cashews	Cashew Nuts	Recommended Dietary Allowance
Energy	28.3% 822kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	70% 67.7g	64% 62g	97g per day for Men 19-50 years
Saturated Fat	37.6% 12g	34.5% 11g	32g per day for Men 19-50 years
Omega 3	6.02% 0.096g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	70.7% 12g	65% 11g	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	33% 42.8g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	11.6% 8.38g	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	0.098% 0.071g	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	% 0.071g	g per day for Men 19-50 years
Sucrose	% 6.86g	% 8.24g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	42.6% 24g	46% 26g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Cashew Nuts	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	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	45.5% 0.59mg	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	8.86% 35.4μg	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	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	40.3% 48.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Cashew Nuts	Recommended Dietary Allowance
Calcium	6.1% 61mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	322% 2.9mg	346% 3.1mg	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	118% 9.47mg	8mg per day for Men 19-50 years
Magnesium	92% 387mg	99% 414mg	420mg per day for Men 19-50 years
Manganese	103% 2.36mg	102% 2.35mg	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	120% 841mg	700mg per day for Men 19-50 years
Potassium	26.3% 896mg	27.5% 936mg	3400mg per day for Men 19-50 years
Selenium	52.3% 28.8μg	51.3% 28.2μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	74.5% 8.2mg	11mg per day for Men 19-50 years
Water	0.13% 4.93g	0.2% 7.37g	3700g per day for Men 19-50 years

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

• Oil Roasted Cashew Nuts have 3.8 times more Vitamin B2 and 1.6 times more Vitamin B3 than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 1.3 times more Vitamin B6 than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Raw Cashew Nuts have similar amounts of Vitamin B1, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K per 5 oz.
• Both Oil Roasted Cashew Nuts as well as Raw Cashew Nuts 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 Cashew Nuts:

Both Oil Roasted Cashew Nuts and Raw Cashew Nuts have similar amounts of minerals per 5 oz
• Both Oil Roasted Cashew Nuts and Raw Cashew Nuts have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Oil Roasted Cashew Nuts and Raw Cashew Nuts have similar amounts of macro-nutrients per 5 oz
• Both Oil Roasted Cashew Nuts and Raw Cashew Nuts have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 5 oz.
• Both Oil Roasted Cashew Nuts as well as Raw Cashew Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.