Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Oil Roasted Almonds	Roasted Cashews	Recommended Dietary Allowance
Energy	41.5% 1205kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	56.8% 18g	32g per day for Men 19-50 years
Omega 3	0% 0g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	89.4% 15.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	50% 65g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	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% 0g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	55% 21g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	75.2% 42g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	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	15.2% 0.18mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	39% 0.51mg	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	13.4% 53.6μg	34.2% 137μg	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	344% 51.5mg	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

	Oil Roasted Almonds	Roasted Cashews	Recommended Dietary Allowance
Calcium	57.7% 577mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	490% 4.4mg	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	91% 7.3mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	71.3% 1.64mg	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	132% 925mg	139% 972mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	33% 1121mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.091% 3.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Roasted Cashews per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Almonds versus 7 oz of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Oil Roasted Almonds have 3.9 times more Vitamin B2, 2.6 times more Vitamin B3 and 28.2 times more Vitamin E than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 2.2 times more Vitamin B1, 5.3 times more Vitamin B5, 2.2 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Oil Roasted Almonds have 6.5 times more Calcium, 3 times more Manganese and 1.2 times more Potassium than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 2.3 times more Copper, 1.6 times more Iron, 2.9 times more Selenium and 1.8 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Roasted Cashews contain similar levels of Magnesium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 1.8 times more Omega 6, 3.5 times more Fiber and 1.4 times more Protein than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 2.2 times more Saturated Fat, more Omega 3 and 1.8 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Roasted Cashews offer comparable quantities of Energy, Fat and Sugars per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3