Comparing Nutrients in 7 ounces Cashew Butter VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cashew Butter	11%	71%	18%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cashew Butter	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	40% 1165kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	60.5% 19.4g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	21.2% 0.34g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	95% 16.2g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.7g	27% 35g	130g per day for Men 19-50 years
Sugars	NA	12.5% 9.03g	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	NA	0% 0g	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	NA	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	55% 21g	38g per day for Men 19-50 years
Protein	62.2% 35g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.6% 0.62mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.17mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.6% 2.4mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	18% 0.23mg	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	33.7% 135μg	13.4% 53.6μg	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% 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	NA	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Butter	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	483% 4.35mg	211% 1.9mg	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	125% 10mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	70.3% 1.6mg	212% 4.9mg	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	130% 907mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	32% 1084mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	41.5% 23μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	93% 10.2mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.16% 5.87g	0.15% 5.56g	3700g per day for Men 19-50 years

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

• Plain Cashew Butter no Salt has 3.4 times more Vitamin B1, 5.2 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.5 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4.2 times more Vitamin B2 and 2.3 times more Vitamin B3 than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cashew Butter vs Oil Roasted Almonds:

• Plain Cashew Butter no Salt has 2.3 times more Copper, 1.4 times more Iron, 2.8 times more Selenium, 15 times more Sodium and 1.7 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6.8 times more Calcium, 3 times more Manganese and 1.3 times more Potassium than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Oil Roasted Almonds have similar amounts of Magnesium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Plain Cashew Butter no Salt has 2.3 times more Saturated Fat, more Omega 3 and 1.6 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.7 times more Omega 6 and 5.3 times more Fiber than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Oil Roasted Almonds have similar amounts of Energy, Fat and Protein per 7 oz.
• Both Plain Cashew Butter no Salt as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.