Comparing Nutrients in 7 ounces Oil Roasted Cashews VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Oil Roasted Cashews	Cashew Nuts	Recommended Dietary Allowance
Energy	39.7% 1151kcal	38% 1097kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	89.7% 87g	97g per day for Men 19-50 years
Saturated Fat	52.6% 17g	48.3% 15.4g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	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	45.6% 59.3g	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	0.22% 0.16g	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	% 0.16g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 9.6g	% 11.5g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	64.6% 36g	56g per day for Men 19-50 years

Vitamins

	Oil 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	60% 0.72mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.45mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.3% 0.64mg	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	12.4% 49.6μg	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	0.66% 0.6mg	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

	Oil Roasted Cashews	Cashew Nuts	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	450% 4.05mg	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	150% 12mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	129% 542mg	138% 579mg	420mg per day for Men 19-50 years
Manganese	144% 3.3mg	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	151% 1054mg	168% 1177mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	73.2% 40.3μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	97% 10.6mg	104% 11.5mg	11mg per day for Men 19-50 years
Water	0.19% 6.9g	0.28% 10.3g	3700g per day for Men 19-50 years

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

• Oil Roasted Cashew Nuts have 3.8 times more Vitamin B2 and 1.6 times more Vitamin B3 than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 1.3 times more Vitamin B6 than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Raw Cashew Nuts have similar amounts of Vitamin B1, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K per 7 oz.
• Both Oil 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 Oil Roasted Cashews vs Cashew Nuts:

Both Oil Roasted Cashew Nuts and Raw Cashew Nuts have similar amounts of minerals per 7 oz
• Both Oil Roasted Cashew Nuts and Raw Cashew Nuts have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Both Oil Roasted Cashew Nuts and Raw Cashew Nuts have similar amounts of macro-nutrients per 7 oz
• Both Oil Roasted Cashew Nuts and Raw Cashew Nuts have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 7 oz.
• Both Oil Roasted Cashew Nuts as well as Raw Cashew Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.