Comparing Nutrients in 5 ounces Cashew Nuts VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Almonds	14%	72%	14%

Macro Nutrients

	Cashew Nuts	Almonds	Recommended Dietary Allowance
Energy	27% 784kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	64% 62g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	34.5% 11g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	103% 17.5g	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	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	11.6% 8.38g	8.5% 6.17g	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	0.098% 0.071g	0.22% 0.16g	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	% 0.071g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 8.24g	% 5.6g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	46% 26g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.86% 35.4μg	15.6% 62.4μg	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	0.79% 0.71mg	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	8.5% 1.28mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.3% 48.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Almonds	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	346% 3.1mg	162% 1.46mg	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	118% 9.47mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	99% 414mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	120% 841mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	27.5% 936mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	51.3% 28.2μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.2% 7.37g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cashew Nuts vs Almonds:

• Raw Cashew Nuts have 2.1 times more Vitamin B1, 1.8 times more Vitamin B5, 3 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 19.6 times more Vitamin B2, 3.4 times more Vitamin B3, 1.8 times more Vitamin B9 and 28.5 times more Vitamin E than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cashew Nuts vs Almonds:

• Raw Cashew Nuts have 2.1 times more Copper, 1.8 times more Iron, 1.2 times more Phosphorus, 4.9 times more Selenium and 1.9 times more Zinc than Almonds.
• While Almonds contain 7.3 times more Calcium and 1.3 times more Manganese than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Almonds have similar amounts of Magnesium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Cashew Nuts have 2 times more Saturated Fat, 20.7 times more Omega 3, 1.4 times more Carbohydrate and 1.4 times more Sugars than Almonds.
• While Almonds contain 1.6 times more Omega 6 and 3.8 times more Fiber than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Almonds have similar amounts of Energy, Fat and Protein per 5 oz.
• Both Raw Cashew Nuts as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.