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Comparing Nutrients in 7 ounces Cashew NutsVS Almonds

Macros Ratio

Protein Fat Carbs

Cashew Nuts
12%
67%
21%
Almonds
14%
72%
14%
7 oz ▼

Macro Nutrients

38%1097kcal
Energy
39.6%1149kcal
1097 kcalvs1149 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
89.7%87g
Fat
102%99g
87 gvs99 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
48.3%15.4g
Saturated Fat
23.6%7.54g
15.4 gvs7.54 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
7.7%0.12g
Omega 3
0.37%0.006g
0.12 gvs0.006 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
91%15.4g
Omega 6
144%24.5g
15.4 gvs24.5 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
46%60g
Carbohydrate
33%42.8g
60 gvs42.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
16%11.7g
Sugars
12%8.63g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
11.7 gvs8.63 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0.14%0.099g
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]
0.099 gvs0.22 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.099g
Glucose
%0.34g
0.099 gvs0.34 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%11.5g
Sucrose
%7.84g
11.5 gvs7.84 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
17.2%6.55g
Fiber
65.3%25g
6.55 gvs25 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
64.6%36g
Protein
75%42g
36 gvs42 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

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 .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
70%0.84mg
Vitamin B1
34%0.41mg
Thiamine
0.84 mgvs0.41 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
8.85%0.12mg
Vitamin B2
174%2.26mg
Riboflavin
0.12 mgvs2.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
13%2.1mg
Vitamin B3
45%7.18mg
Niacin, nicotinic acid, niacinamide
2.1 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
34.3%1.7mg
Vitamin B5
18.7%0.93mg
Pantothenic acid
1.7 mgvs0.93 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
63.7%0.83mg
Vitamin B6
21%0.27mg
Pyridoxine
0.83 mgvs0.27 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
377%113μg
Biotin
NA μgvs113 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
12.4%49.6μg
Vitamin B9
22%87.3μg
Folates and Folic Acid
49.6 μgvs87.3 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
1.1%0.99mg
Vitamin C
0%0mg
Ascorbic acid
0.99 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
12%1.8mg
Vitamin E
339%51mg
Tocopherols and Tocotrienols
1.8 mgvs51 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
56.4%67.7μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
67.7 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

7.34%73.4mg
Calcium
53.4%534mg
73.4 mgvs534 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
484%4.36mg
Copper
227%2.05mg
4.36 mgvs2.05 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
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 .

Find Nuts and Seeds rich in Fluoride
166%13.3mg
Iron
92%7.36mg
13.3 mgvs7.36 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
138%579mg
Magnesium
128%536mg
579 mgvs536 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
143%3.3mg
Manganese
188%4.32mg
3.3 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 .

Find Nuts and Seeds rich in Molybdenum
168%1177mg
Phosphorus
136%955mg
1177 mgvs955 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
38.5%1310mg
Potassium
42.8%1455mg
1310 mgvs1455 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
72%39.5μg
Selenium
14.8%8.14μg
39.5 μgvs8.14 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
1.6%24mg
Sodium
0.13%2mg
24 mgvs2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
104%11.5mg
Zinc
56.3%6.2mg
11.5 mgvs6.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.28%10.3g
Water
0.24%8.75g
10.3 gvs8.75 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 7 ounces of Cashew Nuts vs Almonds:
Comparing minerals per 7 ounces for Cashew Nuts vs Almonds:
Comparison of macro-nutrients per 7 ounces:



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