Comparing Nutrients in 7 ounces Roasted Cashews VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Roasted Cashews	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	39.3% 1139kcal	39.7% 1151kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	56.8% 18g	52.6% 17g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	89.4% 15.2g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	13.7% 9.94g	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	NA	0.22% 0.16g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 9.6g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Oil 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	33% 0.4mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	49.3% 0.64mg	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	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	0.66% 0.6mg	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	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.4% 69μg	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	450% 4.05mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	129% 542mg	420mg per day for Men 19-50 years
Manganese	71.3% 1.64mg	144% 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	139% 972mg	151% 1054mg	700mg per day for Men 19-50 years
Potassium	33% 1121mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	73.2% 40.3μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	97% 10.6mg	11mg per day for Men 19-50 years
Water	0.091% 3.37g	0.19% 6.9g	3700g per day for Men 19-50 years

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

• Dry Roasted Cashew Nuts have 1.4 times more Vitamin B5 and 2.8 times more Vitamin B9 than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 1.8 times more Vitamin B1 and 1.3 times more Vitamin B6 than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Oil Roasted Cashew Nuts have similar amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K per 7 oz.
• Both Dry Roasted Cashew Nuts as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Dry Roasted Cashew Nuts have 1.2 times more Sodium than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 2 times more Manganese and 1.7 times more Selenium than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Oil Roasted Cashew Nuts have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Cashew Nuts have 2.4 times more Omega 3 than Oil Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Oil Roasted Cashew Nuts have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 7 oz.
• Both Dry Roasted Cashew Nuts as well as Oil Roasted Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.