Comparing Nutrients in 7 ounces Cashew Butter VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Cashew Butter	11%	71%	18%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Cashew Butter	Cashew Nuts	Recommended Dietary Allowance
Energy	40% 1165kcal	38% 1097kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	89.7% 87g	97g per day for Men 19-50 years
Saturated Fat	60.5% 19.4g	48.3% 15.4g	32g per day for Men 19-50 years
Omega 3	21.2% 0.34g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	95% 16.2g	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	42% 54.7g	46% 60g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 11.5g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	62.2% 35g	64.6% 36g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	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	51.6% 0.62mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.17mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.6% 2.4mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	63.7% 0.83mg	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	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	NA	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	56.4% 67.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Butter	Cashew Nuts	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	483% 4.35mg	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	125% 10mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	138% 579mg	420mg per day for Men 19-50 years
Manganese	70.3% 1.6mg	143% 3.3mg	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	168% 1177mg	700mg per day for Men 19-50 years
Potassium	32% 1084mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	41.5% 23μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	93% 10.2mg	104% 11.5mg	11mg per day for Men 19-50 years
Water	0.16% 5.87g	0.28% 10.3g	3700g per day for Men 19-50 years

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

• Plain Cashew Butter no Salt has 3.2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.7 times more Vitamin B9 than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 1.4 times more Vitamin B1 and 1.7 times more Vitamin B6 than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt 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 Cashew Butter vs Cashew Nuts:

• Plain Cashew Butter no Salt has 1.3 times more Sodium than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 1.3 times more Iron, 2 times more Manganese, 1.3 times more Phosphorus and 1.7 times more Selenium than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Raw Cashew Nuts have similar amounts of Calcium, Copper, Magnesium, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Plain Cashew Butter no Salt has 1.3 times more Saturated Fat and 2.8 times more Omega 3 than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 1.7 times more Fiber than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Raw Cashew Nuts have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Protein per 7 oz.
• Both Plain Cashew Butter no Salt as well as Raw Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.