Comparing Nutrients in 100 grams Oil Roasted Almonds VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Oil Roasted Almonds	Cashew Nuts	Recommended Dietary Allowance
Energy	21% 607kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	45.2% 44g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	24.3% 7.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.88% 0.062g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	45.8% 7.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	23.2% 30g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	8.15% 5.9g	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	0.069% 0.05g	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	% 0.04g	% 0.05g	g per day for Men 19-50 years
Sucrose	% 4.38g	% 5.8g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	38% 21.2g	32.5% 18.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	35.3% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	6.64% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	17.3% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	32% 0.42mg	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	6.75% 27μg	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	0.56% 0.5mg	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	173% 26mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	28.4% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cashew Nuts	Recommended Dietary Allowance
Calcium	29% 291mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	244% 2.2mg	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% 3.68mg	83.5% 6.68mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	69.5% 292mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	72% 1.66mg	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	66.6% 466mg	84.7% 593mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	19.4% 660mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	52.5% 5.8mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.14% 5.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cashew Nuts per 100 g

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

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

• 100 grams of Oil Roasted Almonds have 13.5 times more Vitamin B2, 3.5 times more Vitamin B3 and 28.9 times more Vitamin E than Cashew Nuts.
• While 100 g of Raw Cashew Nuts contain 4.6 times more Vitamin B1, 3.8 times more Vitamin B5, 3.5 times more Vitamin B6 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cashew Nuts provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Almonds vs Cashew Nuts:

• 100 grams of Oil Roasted Almonds have 7.9 times more Calcium and 1.5 times more Manganese than Cashew Nuts.
• While 100 g of Raw Cashew Nuts contain 2.3 times more Copper, 1.8 times more Iron, 1.3 times more Phosphorus, 4.9 times more Selenium and 1.9 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cashew Nuts contain similar levels of Magnesium and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Almonds have 1.3 times more Fat, 1.7 times more Omega 6 and 3.2 times more Fiber than Cashew Nuts.
• While 100 g of Raw Cashew Nuts contain 1.8 times more Saturated Fat, more Omega 3, 1.7 times more Carbohydrate and 1.3 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cashew Nuts offer comparable quantities of Energy and Protein per 100 grams.
• 100 grams of Oil Roasted Almonds provide inadequate amounts of Omega 3