Comparing Nutrients in 7 ounces Almonds VS Cashew Nuts

Macros Ratio

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

Macro Nutrients

	Almonds	Cashew Nuts	Recommended Dietary Allowance
Energy	39.6% 1149kcal	38% 1097kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	89.7% 87g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	48.3% 15.4g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	91% 15.4g	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	46% 60g	130g per day for Men 19-50 years
Sugars	12% 8.63g	16% 11.7g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 11.5g	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	64.6% 36g	56g per day for Men 19-50 years

Vitamins

	Almonds	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	34% 0.41mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	63.7% 0.83mg	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	1.1% 0.99mg	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% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	56.4% 67.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cashew Nuts	Recommended Dietary Allowance
Calcium	53.4% 534mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	484% 4.36mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	138% 579mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	143% 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	168% 1177mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	104% 11.5mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.28% 10.3g	3700g per day for Men 19-50 years

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

• Almonds have 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.
• While Raw Cashew Nuts contain 2.1 times more Vitamin B1, 1.8 times more Vitamin B5, 3 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds as well as Raw 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 Cashew Nuts:

• Almonds have 7.3 times more Calcium and 1.3 times more Manganese than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 2.1 times more Copper, 1.8 times more Iron, 4.9 times more Selenium and 1.9 times more Zinc than Almonds.
• Both Almonds and Raw Cashew Nuts have similar amounts of Magnesium, Phosphorus and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.6 times more Omega 6 and 3.8 times more Fiber than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 2 times more Saturated Fat, 20.7 times more Omega 3, 1.4 times more Carbohydrate and 1.4 times more Sugars than Almonds.
• Both Almonds and Raw Cashew Nuts have similar amounts of Energy, Fat and Protein per 7 oz.
• Both Almonds as well as Raw Cashew Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.