Comparing Nutrients in 7 ounces Almonds VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Almonds	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	39.6% 1149kcal	39.7% 1151kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	52.6% 17g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	99% 17g	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	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	12% 8.63g	13.7% 9.94g	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	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	% 0.34g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 9.6g	g per day for Men 19-50 years
Fiber	65.3% 25g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	75% 42g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Oil 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	34% 0.41mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	49.3% 0.64mg	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	12.4% 49.6μg	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	0.66% 0.6mg	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	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	53.4% 534mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	450% 4.05mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	129% 542mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	144% 3.3mg	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	151% 1054mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	73.2% 40.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	97% 10.6mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.19% 6.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Oil Roasted Cashews:

• Almonds have 5.2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.8 times more Vitamin B9 and 27.9 times more Vitamin E than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 1.8 times more Vitamin B1, 1.9 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Oil Roasted Cashews:

• Almonds have 6.3 times more Calcium and 1.3 times more Manganese than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 2 times more Copper, 1.6 times more Iron, 5 times more Selenium and 1.7 times more Zinc than Almonds.
• Both Almonds and Oil Roasted Cashew Nuts have similar amounts of Magnesium, Phosphorus and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.5 times more Omega 6, 3.8 times more Fiber and 1.3 times more Protein than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 2.2 times more Saturated Fat, 22.7 times more Omega 3 and 1.4 times more Carbohydrate than Almonds.
• Both Almonds and Oil Roasted Cashew Nuts have similar amounts of Energy, Fat and Sugars per 7 oz.
• Both Almonds as well as Oil Roasted Cashew Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.