Comparing Nutrients in 7 ounces Roasted Almonds VS Plain Cashew Butter with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Plain Cashew Butter with Salt	7%	74%	19%

Macro Nutrients

	Roasted Almonds	Plain Cashew Butter with Salt	Recommended Dietary Allowance
Energy	41% 1187kcal	41.7% 1209kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	108% 105g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	65.8% 21g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	19.7% 0.32g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	154% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	46.3% 60g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	25% 18g	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	0.027% 0.02g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Plain Cashew Butter with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	31% 0.4mg	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	27.3% 109μg	27.3% 109μg	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	316% 47.4mg	67.2% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Plain Cashew Butter with Salt	Recommended Dietary Allowance
Calcium	53% 532mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	388% 3.5mg	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	93% 7.4mg	122% 9.74mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	97% 409mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	NA	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	134% 935mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	26% 887mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	39% 585mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.13% 4.64g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Plain Cashew Butter with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Almonds versus 7 oz of Plain Cashew Butter with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Plain Cashew Butter with Salt:

• 7 ounces of Roasted Almonds have 7.5 times more Vitamin B2, 3.3 times more Vitamin B3 and 4.7 times more Vitamin E than Plain Cashew Butter with Salt.
• While 7 oz of Plain Cashew Butter with Salt contain 2.1 times more Vitamin B1, 1.5 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Plain Cashew Butter with Salt provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Almonds as well as Plain Cashew Butter with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Almonds vs Plain Cashew Butter with Salt:

• 7 ounces of Roasted Almonds have 4.4 times more Calcium, 1.4 times more Magnesium, 1.2 times more Phosphorus and 1.6 times more Potassium than Plain Cashew Butter with Salt.
• While 7 oz of Plain Cashew Butter with Salt contain 1.6 times more Copper, 1.3 times more Iron, 4.7 times more Selenium, 98.3 times more Sodium and 1.3 times more Zinc than Dry Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 3.6 times more Fiber and 1.7 times more Protein than Plain Cashew Butter with Salt.
• While 7 oz of Plain Cashew Butter with Salt contain 2.6 times more Saturated Fat, 15.9 times more Omega 3, 1.4 times more Carbohydrate and 1.9 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Plain Cashew Butter with Salt offer comparable quantities of Energy, Fat and Omega 6 per seven ounces.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3