Comparing Nutrients in 7 ounces Cashew Nuts VS Oil Roasted Cashews

Macros Ratio

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

Macro Nutrients

	Cashew Nuts	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	38% 1097kcal	39.7% 1151kcal	2900kcal per day for Men 19-50 years
Fat	89.7% 87g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	48.3% 15.4g	52.6% 17g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	91% 15.4g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	16% 11.7g	13.7% 9.94g	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	0.22% 0.16g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 11.5g	% 9.6g	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	64.6% 36g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Oil Roasted Cashews	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	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.7% 0.83mg	49.3% 0.64mg	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	1.1% 0.99mg	0.66% 0.6mg	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	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.4% 67.7μg	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	484% 4.36mg	450% 4.05mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	138% 579mg	129% 542mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	144% 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	168% 1177mg	151% 1054mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	72% 39.5μg	73.2% 40.3μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	104% 11.5mg	97% 10.6mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.19% 6.9g	3700g per day for Men 19-50 years

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

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

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