Comparing Nutrients in 100 grams Blanched Almonds VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Blanched Almonds	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	20.3% 590kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	49.2% 47.8g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	26.5% 8.48g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	50% 8.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	23% 30g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	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	0.11% 0.08g	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	% 0.03g	% 0.08g	g per day for Men 19-50 years
Sucrose	% 4.46g	% 4.84g	g per day for Men 19-50 years
Fiber	26% 9.9g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	16% 0.19mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	25% 0.32mg	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	12.3% 49μg	6.25% 25μg	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	0.33% 0.3mg	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	158% 23.8mg	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

	Blanched Almonds	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	23.6% 236mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	227% 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	41% 3.28mg	75.6% 6.05mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	65% 273mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	72.5% 1.67mg	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	68.7% 481mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	18.6% 632mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	37% 20.3μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	48.6% 5.35mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.094% 3.48g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Oil Roasted Cashews:

• Blanched Almonds have 3.3 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B9 and 25.8 times more Vitamin E than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 1.9 times more Vitamin B1, 2.8 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Oil Roasted Cashews:

• Blanched Almonds have 5.5 times more Calcium and 1.5 times more Sodium than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 2 times more Copper, 1.8 times more Iron, 6.3 times more Selenium and 1.8 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Oil Roasted Cashew Nuts have similar amounts of Magnesium, Manganese, Phosphorus and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 1.5 times more Omega 6, 3 times more Fiber and 1.3 times more Protein than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 2.1 times more Saturated Fat, 17 times more Omega 3 and 1.6 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Oil Roasted Cashew Nuts have similar amounts of Energy, Fat and Sugars per 100 g.
• Both Blanched Almonds as well as Oil Roasted Cashew Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.