Comparing Nutrients in 100 grams Plain Cashew Butter with Salt VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Plain Cashew Butter with Salt	7%	74%	19%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Plain Cashew Butter with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	21% 609kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	54.7% 53g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	33% 10.6g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	9.94% 0.16g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	77.6% 13g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.3% 30.3g	16% 21g	130g per day for Men 19-50 years
Sugars	12.5% 9.1g	6.7% 4.86g	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	NA	0.014% 0.01g	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	NA	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	7.9% 3g	28.7% 11g	38g per day for Men 19-50 years
Protein	21.6% 12g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Plain Cashew Butter with Salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.93% 1.1mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	10.5% 0.14mg	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	13.8% 55μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	34% 5.1mg	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.3% 30.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Cashew Butter with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	6.1% 61mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	195% 1.76mg	122% 1.1mg	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	61.4% 4.9mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	NA	97% 2.23mg	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	55.4% 388mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	17% 9.3μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	19.7% 295mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	40.3% 4.43mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.063% 2.34g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Plain Cashew Butter with Salt vs Roasted Almonds:

• Plain Cashew Butter with Salt has 2.1 times more Vitamin B1, 1.5 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.5 times more Vitamin B2, 3.3 times more Vitamin B3 and 4.7 times more Vitamin E than Plain Cashew Butter with Salt.
• Both Plain Cashew Butter with Salt and Dry Roasted Almonds have similar amounts of Vitamin B9 per 100 g.
• Both Plain Cashew Butter with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Plain Cashew Butter with Salt vs Roasted Almonds:

• Plain Cashew Butter with Salt has 1.6 times more Copper, 1.3 times more Iron, 4.7 times more Selenium, 98.3 times more Sodium and 1.3 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.4 times more Calcium, 1.4 times more Magnesium and 1.6 times more Potassium than Plain Cashew Butter with Salt.
• Both Plain Cashew Butter with Salt and Dry Roasted Almonds have similar amounts of Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Plain Cashew Butter with Salt has 2.6 times more Saturated Fat, 15.9 times more Omega 3, 1.4 times more Carbohydrate and 1.9 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.6 times more Fiber and 1.7 times more Protein than Plain Cashew Butter with Salt.
• Both Plain Cashew Butter with Salt and Dry Roasted Almonds have similar amounts of Energy, Fat and Omega 6 per 100 g.
• Both Plain Cashew Butter with Salt as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.