Comparing Nutrients in 100 grams Roasted Almonds VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Roasted Almonds	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	20.6% 598kcal	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	12.8% 4.1g	26.5% 8.48g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	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	16% 21g	23% 30g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	% 0.08g	g per day for Men 19-50 years
Sucrose	% 4.75g	% 4.84g	g per day for Men 19-50 years
Fiber	28.7% 11g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	37.4% 21g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	6.4% 0.077mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	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	13.8% 55μg	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	159% 24mg	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

	Roasted Almonds	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	27% 268mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	46.6% 3.73mg	75.6% 6.05mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	65% 273mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	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	67.3% 471mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	18.6% 632mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	37% 20.3μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	48.6% 5.35mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.094% 3.48g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Oil Roasted Cashews per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Almonds versus 100 g of Oil Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Roasted Almonds have 5.5 times more Vitamin B2, 2.1 times more Vitamin B3, 2.2 times more Vitamin B9 and 26 times more Vitamin E than Oil Roasted Cashews.
• While 100 g of Oil Roasted Cashew Nuts contain 4.7 times more Vitamin B1, 2.7 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• 100 grams of Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Almonds as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Roasted Almonds have 6.2 times more Calcium and 1.3 times more Manganese than Oil Roasted Cashews.
• While 100 g of Oil Roasted Cashew Nuts contain 1.9 times more Copper, 1.6 times more Iron, 10.2 times more Selenium and 1.6 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Oil Roasted Cashews contain similar levels of Magnesium, Phosphorus and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Almonds have 1.5 times more Omega 6, 3.3 times more Fiber and 1.2 times more Protein than Oil Roasted Cashews.
• While 100 g of Oil Roasted Cashew Nuts contain 2.1 times more Saturated Fat, 6.8 times more Omega 3 and 1.4 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Oil Roasted Cashews offer comparable quantities of Energy, Fat and Sugars per 100 grams.
• 100 grams of Roasted Almonds provide inadequate amounts of Omega 3