Comparing Nutrients in 7 ounces Cashew Nuts VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Almond paste	8%	52%	40%

Macro Nutrients

	Cashew Nuts	Almond paste	Recommended Dietary Allowance
Energy	38% 1097kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	89.7% 87g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	48.3% 15.4g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	91% 15.4g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	73% 95g	130g per day for Men 19-50 years
Sugars	16% 11.7g	99% 72g	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	0.14% 0.099g	NA	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 11.5g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	25% 9.53g	38g per day for Men 19-50 years
Protein	64.6% 36g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.7% 0.83mg	5.5% 0.071mg	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	36.2% 145μg	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	1.1% 0.99mg	0.22% 0.2mg	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% 1.8mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.4% 67.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Almond paste	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	484% 4.36mg	100% 0.9mg	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	166% 13.3mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	138% 579mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	74% 1.7mg	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	168% 1177mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	72% 39.5μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	104% 11.5mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Nuts VS Almond paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Cashew Nuts versus 7 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cashew Nuts vs Almond paste:

• 7 ounces of Cashew Nuts have 5.2 times more Vitamin B1, 7.6 times more Vitamin B5, 11.6 times more Vitamin B6 and more Vitamin K than Almond paste.
• While 7 oz of Almond paste contain 7.1 times more Vitamin B2, 1.3 times more Vitamin B3, 2.9 times more Vitamin B9 and 15 times more Vitamin E than Raw Cashew Nuts.
• 7 ounces of Almond paste have insufficient amounts of Vitamin K
• Both Raw Cashew Nuts as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cashew Nuts vs Almond paste:

• 7 ounces of Cashew Nuts have 4.8 times more Copper, 4.2 times more Iron, 2.2 times more Magnesium, 1.9 times more Manganese, 2.3 times more Phosphorus, 2.1 times more Potassium, 4.7 times more Selenium and 3.9 times more Zinc than Almond paste.
• While 7 oz of Almond paste contain 4.6 times more Calcium than Raw Cashew Nuts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cashew Nuts have 1.2 times more Energy, 1.6 times more Fat, 3 times more Saturated Fat, 1.4 times more Omega 6 and 2 times more Protein than Almond paste.
• While 7 oz of Almond paste contain 3.2 times more Omega 3, 1.6 times more Carbohydrate, 6.1 times more Sugars and 1.5 times more Fiber than Raw Cashew Nuts.