Comparing Nutrients in 7 ounces Roasted Cashews VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Roasted Cashews	Cashew Nuts	Recommended Dietary Allowance
Energy	39.3% 1139kcal	38% 1097kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	89.7% 87g	97g per day for Men 19-50 years
Saturated Fat	56.8% 18g	48.3% 15.4g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	89.4% 15.2g	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	50% 65g	46% 60g	130g per day for Men 19-50 years
Sugars	13.7% 9.94g	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	15.7% 5.95g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	64.6% 36g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	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	33% 0.4mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	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	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	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	12% 1.83mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.4% 69μg	56.4% 67.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Cashew Nuts	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	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	149% 12mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	138% 579mg	420mg per day for Men 19-50 years
Manganese	71.3% 1.64mg	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	139% 972mg	168% 1177mg	700mg per day for Men 19-50 years
Potassium	33% 1121mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	104% 11.5mg	11mg per day for Men 19-50 years
Water	0.091% 3.37g	0.28% 10.3g	3700g per day for Men 19-50 years

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

• Dry Roasted Cashew Nuts have 3.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.8 times more Vitamin B9 than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 2.1 times more Vitamin B1 and 1.6 times more Vitamin B6 than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Raw Cashew Nuts have similar amounts of Vitamin E and Vitamin K per 7 oz.
• Both Dry Roasted Cashew Nuts 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 Roasted Cashews vs Cashew Nuts:

• Dry Roasted Cashew Nuts have 1.2 times more Calcium and 1.3 times more Sodium than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 2 times more Manganese and 1.7 times more Selenium than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Raw Cashew Nuts have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Cashew Nuts have 2.6 times more Omega 3 than Raw Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Raw 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 Raw Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.