Comparing Nutrients in 7 ounces Almonds VS Cashew Butter

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cashew Butter	11%	71%	18%

Macro Nutrients

	Almonds	Cashew Butter	Recommended Dietary Allowance
Energy	39.6% 1149kcal	40% 1165kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	60.5% 19.4g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	21.2% 0.34g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	95% 16.2g	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	42% 54.7g	130g per day for Men 19-50 years
Sugars	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	75% 42g	62.2% 35g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cashew Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	51.6% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	20% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	33.7% 135μg	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% 0mg	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	339% 51mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cashew Butter	Recommended Dietary Allowance
Calcium	53.4% 534mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	483% 4.35mg	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	92% 7.36mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	70.3% 1.6mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	130% 907mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	32% 1084mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	41.5% 23μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	93% 10.2mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.16% 5.87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Cashew Butter:

• Almonds have 6.1 times more Vitamin B2 and 2.3 times more Vitamin B3 than Plain Cashew Butter no Salt.
• While Plain Cashew Butter no Salt contains 1.5 times more Vitamin B1, 2.5 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.5 times more Vitamin B9 than Almonds.
• Both Almonds as well as Plain Cashew Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Cashew Butter:

• Almonds have 6.3 times more Calcium, 2.7 times more Manganese and 1.3 times more Potassium than Plain Cashew Butter no Salt.
• While Plain Cashew Butter no Salt contains 2.1 times more Copper, 1.4 times more Iron, 2.8 times more Selenium, 15 times more Sodium and 1.7 times more Zinc than Almonds.
• Both Almonds and Plain Cashew Butter no Salt have similar amounts of Magnesium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.5 times more Omega 6, 6.3 times more Fiber and 1.2 times more Protein than Plain Cashew Butter no Salt.
• While Plain Cashew Butter no Salt contains 2.6 times more Saturated Fat, 57 times more Omega 3 and 1.3 times more Carbohydrate than Almonds.
• Both Almonds and Plain Cashew Butter no Salt have similar amounts of Energy and Fat per 7 oz.
• Both Almonds as well as Plain Cashew Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.