Comparing Nutrients in 7 ounces Cashew Nuts VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cashew Nuts	Blanched Almonds	Recommended Dietary Allowance
Energy	38% 1097kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	89.7% 87g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	48.3% 15.4g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	91% 15.4g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	28.5% 37g	130g per day for Men 19-50 years
Sugars	16% 11.7g	12.7% 9.2g	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	0% 0g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	% 11.5g	% 8.85g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	64.6% 36g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Blanched Almonds	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	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.7% 0.83mg	17.6% 0.23mg	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	24.3% 97μg	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% 0mg	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	314% 47mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	484% 4.36mg	226% 2.04mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	138% 579mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	158% 3.64mg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	72% 39.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	104% 11.5mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cashew Nuts vs Blanched Almonds:

• Raw Cashew Nuts have 2.2 times more Vitamin B1, 2.8 times more Vitamin B5, 3.6 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 12.3 times more Vitamin B2, 3.3 times more Vitamin B3, 2 times more Vitamin B9 and 26.4 times more Vitamin E than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cashew Nuts vs Blanched Almonds:

• Raw Cashew Nuts have 2.1 times more Copper, 2 times more Iron, 1.2 times more Phosphorus, 6.2 times more Selenium and 1.9 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 6.4 times more Calcium and 1.6 times more Sodium than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Blanched Almonds have similar amounts of Magnesium, Manganese and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Cashew Nuts have 2 times more Saturated Fat, 15.5 times more Omega 3, 1.6 times more Carbohydrate and 1.3 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Omega 6 and 3 times more Fiber than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Blanched Almonds have similar amounts of Energy, Fat and Protein per 7 oz.
• Both Raw Cashew Nuts as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.