Comparing Nutrients in 7 ounces Dry Roasted Cashew Nuts with Salt VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Cashew Nuts with Salt	10%	68%	22%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Dry Roasted Cashew Nuts with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	39.3% 1139kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	56.8% 18g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	89.4% 15.2g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	32% 41.7g	130g per day for Men 19-50 years
Sugars	13.7% 9.94g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	57% 21.6g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Cashew Nuts with Salt	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	33% 0.4mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	20.8% 0.27mg	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	34.2% 137μg	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	12% 1.83mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.4% 69μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Cashew Nuts with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	242% 2.2mg	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	149% 12mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	71.3% 1.64mg	193% 4.43mg	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	139% 972mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	33% 1121mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	84.7% 1270mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.091% 3.37g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Cashew Nuts with Salt VS Roasted Almonds per 7 oz

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

Lets compare vitamin content per 7 ounces of Dry Roasted Cashew Nuts with Salt vs Roasted Almonds:

• 7 ounces of Dry Roasted Cashew Nuts with Salt have 2.6 times more Vitamin B1, 3.8 times more Vitamin B5, 1.9 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin K than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 6 times more Vitamin B2, 2.6 times more Vitamin B3 and 26 times more Vitamin E than Dry Roasted Cashew Nuts with Salt.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Cashew Nuts with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dry Roasted Cashew Nuts with Salt vs Roasted Almonds:

• 7 ounces of Dry Roasted Cashew Nuts with Salt have 2 times more Copper, 1.6 times more Iron, 5.9 times more Selenium, 213.3 times more Sodium and 1.7 times more Zinc than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 6 times more Calcium, 2.7 times more Manganese and 1.3 times more Potassium than Dry Roasted Cashew Nuts with Salt.
• Both Dry Roasted Cashew Nuts with Salt and Roasted Almonds contain similar levels of Magnesium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Roasted Cashew Nuts with Salt have 2.2 times more Saturated Fat, 16.1 times more Omega 3 and 1.6 times more Carbohydrate than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.7 times more Omega 6, 3.6 times more Fiber and 1.4 times more Protein than Dry Roasted Cashew Nuts with Salt.
• Both Dry Roasted Cashew Nuts with Salt and Roasted Almonds offer comparable quantities of Energy, Fat and Sugars per seven ounces.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3