Comparing Nutrients in 5 ounces Cashew Nuts VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Cashew Nuts	Roasted Cashews	Recommended Dietary Allowance
Energy	27% 784kcal	28% 814kcal	2900kcal per day for Men 19-50 years
Fat	64% 62g	67.7% 65.7g	97g per day for Men 19-50 years
Saturated Fat	34.5% 11g	40.6% 13g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	64% 11g	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	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	11.6% 8.38g	9.8% 7.1g	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	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	% 0.071g	NA	g per day for Men 19-50 years
Sucrose	% 8.24g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	11% 4.25g	38g per day for Men 19-50 years
Protein	46% 26g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Roasted Cashews	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	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	28% 0.36mg	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	24.5% 98μg	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	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.3% 48.3μg	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Roasted Cashews	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	346% 3.1mg	350% 3.15mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	99% 414mg	87.7% 369mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	51% 1.17mg	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	120% 841mg	99% 695mg	700mg per day for Men 19-50 years
Potassium	27.5% 936mg	23.6% 801mg	3400mg per day for Men 19-50 years
Selenium	51.3% 28.2μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	0.2% 7.37g	0.065% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Nuts VS Roasted Cashews per 5 oz

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

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

• 5 ounces of Cashew Nuts have 2.1 times more Vitamin B1 and 1.6 times more Vitamin B6 than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 3.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.8 times more Vitamin B9 than Raw Cashew Nuts.
• Both Cashew Nuts and Roasted Cashews provide similar amounts of Vitamin E and Vitamin K per five ounces.
• Both Raw Cashew Nuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cashew Nuts vs Roasted Cashews:

• 5 ounces of Cashew Nuts have 2 times more Manganese, 1.2 times more Phosphorus and 1.7 times more Selenium than Roasted Cashews.
• Both Cashew Nuts and Roasted Cashews contain similar levels of Calcium, Copper, Iron, Magnesium, Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Roasted Cashew Nuts contain 2.6 times more Omega 3 than Raw Cashew Nuts.
• Both Cashew Nuts and Roasted Cashews offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per five ounces.