Comparing Nutrients in 7 ounces Walnuts VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Walnuts	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	44.8% 1298kcal	39.7% 1151kcal	2900kcal per day for Men 19-50 years
Fat	133% 129g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	52.6% 17g	32g per day for Men 19-50 years
Omega 3	1126% 18g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	445% 75.6g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.2g	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	7.14% 5.18g	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	0.25% 0.18g	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	% 0.16g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 4.82g	% 9.6g	g per day for Men 19-50 years
Fiber	35% 13.3g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	54% 30.2g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Oil Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.4% 0.68mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	49.3% 0.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	114% 34.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	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	2.87% 2.58mg	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	9.26% 1.4mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	19.4% 194mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	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	72% 5.77mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	129% 542mg	420mg per day for Men 19-50 years
Manganese	295% 6.77mg	144% 3.3mg	2.3mg per day for Men 19-50 years
Molybdenum	93% 41.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	98% 687mg	151% 1054mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	73.2% 40.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.13mg	97% 10.6mg	11mg per day for Men 19-50 years
Water	0.22% 8.08g	0.19% 6.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Oil Roasted Cashews per 7 oz

Compare the macro and micronutrient content in 7 oz of Walnuts versus 7 oz of Oil Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Walnuts have 1.7 times more Vitamin B6 and 3.9 times more Vitamin B9 than Oil Roasted Cashews.
• While 7 oz of Oil Roasted Cashew Nuts contain 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin E and 12.9 times more Vitamin K than English Walnuts.
• Both Walnuts and Oil Roasted Cashews provide similar amounts of Vitamin B1 per seven ounces.
• Both English Walnuts as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Walnuts vs Oil Roasted Cashews:

• 7 ounces of Walnuts have 2.3 times more Calcium and 2 times more Manganese than Oil Roasted Cashews.
• While 7 oz of Oil Roasted Cashew Nuts contain 1.3 times more Copper, 2.1 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus, 1.4 times more Potassium, 4.1 times more Selenium and 1.7 times more Zinc than English Walnuts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Walnuts have 1.4 times more Fat, 133.5 times more Omega 3, 4.5 times more Omega 6 and 2 times more Fiber than Oil Roasted Cashews.
• While 7 oz of Oil Roasted Cashew Nuts contain 1.4 times more Saturated Fat, 2.2 times more Carbohydrate and 1.9 times more Sugars than English Walnuts.
• Both Walnuts and Oil Roasted Cashews offer comparable quantities of Energy and Protein per seven ounces.