Comparing Nutrients in 100 grams Shelf Stable Unsweetened Almond Milk VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Shelf Stable Unsweetened Almond Milk	10%	56%	34%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Shelf Stable Unsweetened Almond Milk	Roasted Cashews	Recommended Dietary Allowance
Energy	0.52% 15kcal	19.8% 574kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	47.8% 46.4g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	28.6% 9.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	45% 7.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1% 1.3g	25% 32.7g	130g per day for Men 19-50 years
Sugars	1.1% 0.81g	6.9% 5g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.81g	NA	g per day for Men 19-50 years
Fiber	0.53% 0.2g	7.9% 3g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Shelf Stable Unsweetened Almond Milk	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	0% 0mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.77% 0.01mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.44% 0.07mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.2% 0.01mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.4% 1.02μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.25% 1μg	17.3% 69μg	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	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.83% 41IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	42% 6.33mg	6.13% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29% 34.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shelf Stable Unsweetened Almond Milk	Roasted Cashews	Recommended Dietary Allowance
Calcium	18.4% 184mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	2.22% 0.02mg	247% 2.22mg	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	3.5% 0.28mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	1.74% 0.04mg	36% 0.83mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1.3% 9mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	1.97% 67mg	16.6% 565mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	4.8% 72mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Shelf Stable Unsweetened Almond Milk VS Roasted Cashews per 100 g

Compare the macro and micronutrient content in 100 g of Shelf Stable Unsweetened Almond Milk versus 100 g of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Shelf Stable Unsweetened Almond Milk vs Roasted Cashews:

• 100 grams of Shelf Stable Unsweetened Almond Milk have more Vitamin D and 6.9 times more Vitamin E than Roasted Cashews.
• While 100 g of Dry Roasted Cashew Nuts contain more Vitamin B1, 20 times more Vitamin B2, 20 times more Vitamin B3, 122 times more Vitamin B5, more Vitamin B6, 69 times more Vitamin B9 and more Vitamin K than Shelf Stable Unsweetened Almond Milk.
• 100 grams of Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• 100 grams of Roasted Cashews have insufficient amounts of Vitamin D
• Both Shelf Stable Unsweetened Almond Milk as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Shelf Stable Unsweetened Almond Milk vs Roasted Cashews:

• 100 grams of Shelf Stable Unsweetened Almond Milk have 4.1 times more Calcium, 4.5 times more Sodium and 56.8 times more Water than Roasted Cashews.
• While 100 g of Dry Roasted Cashew Nuts contain 111 times more Copper, 21.4 times more Iron, 43.3 times more Magnesium, 20.7 times more Manganese, 54.4 times more Phosphorus, 8.4 times more Potassium, 117 times more Selenium and 93.3 times more Zinc than Shelf Stable Unsweetened Almond Milk.
• 100 grams of Shelf Stable Unsweetened Almond Milk lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Dry Roasted Cashew Nuts contain 38.3 times more Energy, 48.3 times more Fat, 114.5 times more Saturated Fat, more Omega 3, 30.4 times more Omega 6, 25 times more Carbohydrate, 6.2 times more Sugars, 15 times more Fiber and 38.3 times more Protein than Shelf Stable Unsweetened Almond Milk.
• 100 grams of Shelf Stable Unsweetened Almond Milk provide inadequate amounts of Energy, Omega 3, Omega 6, Carbohydrate, Fiber and Protein