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Comparing Nutrients in 7 ounces Roasted CashewsVS Almonds

Macros Ratio

Protein Fat Carbs

Roasted Cashews
10%
68%
22%
Almonds
14%
72%
14%
7 oz ▼

Macro Nutrients

39.3%1139kcal
Energy
39.6%1149kcal
1139 kcalvs1149 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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95%92g
Fat
102%99g
92 gvs99 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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56.8%18g
Saturated Fat
23.6%7.54g
18 gvs7.54 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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20%0.32g
Omega 3
0.37%0.006g
0.32 gvs0.006 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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89.4%15.2g
Omega 6
144%24.5g
15.2 gvs24.5 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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50%65g
Carbohydrate
33%42.8g
65 gvs42.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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13.7%9.94g
Sugars
12%8.63g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
9.94 gvs8.63 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.3%0.22g
≤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]
NA gvs0.22 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.34g
NA gvs0.34 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%7.84g
NA gvs7.84 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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15.7%5.95g
Fiber
65.3%25g
5.95 gvs25 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
54.3%30.4g
Protein
75%42g
30.4 gvs42 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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33%0.4mg
Vitamin B1
34%0.41mg
Thiamine
0.4 mgvs0.41 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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30.5%0.4mg
Vitamin B2
174%2.26mg
Riboflavin
0.4 mgvs2.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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17.4%2.78mg
Vitamin B3
45%7.18mg
Niacin, nicotinic acid, niacinamide
2.78 mgvs7.18 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
48.4%2.42mg
Vitamin B5
18.7%0.93mg
Pantothenic acid
2.42 mgvs0.93 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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39%0.51mg
Vitamin B6
21%0.27mg
Pyridoxine
0.51 mgvs0.27 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
377%113μg
Biotin
NA μgvs113 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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34.2%137μg
Vitamin B9
22%87.3μg
Folates and Folic Acid
137 μgvs87.3 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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12%1.83mg
Vitamin E
339%51mg
Tocopherols and Tocotrienols
1.83 mgvs51 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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57.4%69μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
69 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

8.93%89.3mg
Calcium
53.4%534mg
89.3 mgvs534 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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490%4.4mg
Copper
227%2.05mg
4.4 mgvs2.05 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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149%12mg
Iron
92%7.36mg
12 mgvs7.36 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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123%516mg
Magnesium
128%536mg
516 mgvs536 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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71.3%1.64mg
Manganese
188%4.32mg
1.64 mgvs4.32 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
200%90μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs90 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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139%972mg
Phosphorus
136%955mg
972 mgvs955 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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33%1121mg
Potassium
42.8%1455mg
1121 mgvs1455 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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42.2%23.2μg
Selenium
14.8%8.14μg
23.2 μgvs8.14 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.1%31.8mg
Sodium
0.13%2mg
31.8 mgvs2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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101%11mg
Zinc
56.3%6.2mg
11 mgvs6.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.091%3.37g
Water
0.24%8.75g
3.37 gvs8.75 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Roasted Cashews vs Almonds:
Comparing minerals per 7 ounces for Roasted Cashews vs Almonds:
Comparison of macro-nutrients per 7 ounces:



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