Comparing Nutrients in 100 grams Cashew Butter VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Cashew Butter	11%	71%	18%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Cashew Butter	Roasted Cashews	Recommended Dietary Allowance
Energy	20.2% 587kcal	19.8% 574kcal	2900kcal per day for Men 19-50 years
Fat	51% 49.4g	47.8% 46.4g	97g per day for Men 19-50 years
Saturated Fat	30.5% 9.76g	28.6% 9.16g	32g per day for Men 19-50 years
Omega 3	10.7% 0.17g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	48% 8.17g	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	21.2% 27.6g	25% 32.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	7.9% 3g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	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	26% 0.31mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	19.7% 0.26mg	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	17% 68μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.13% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 34.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Butter	Roasted Cashews	Recommended Dietary Allowance
Calcium	4.3% 43mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	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	63% 5.03mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.82mg	36% 0.83mg	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	65.3% 457mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	16% 546mg	16.6% 565mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	47% 5.16mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	0.08% 2.96g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Butter VS Roasted Cashews per 100 g

Compare the macro and micronutrient content in 100 g of Cashew Butter 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 Cashew Butter vs Roasted Cashews:

• 100 grams of Cashew Butter have 1.6 times more Vitamin B1 than Roasted Cashews.
• Both Cashew Butter and Roasted Cashews provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 grams.
• Both Plain Cashew Butter no Salt as well as Dry 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 Cashew Butter vs Roasted Cashews:

• Both Plain Cashew Butter no Salt and Dry Roasted Cashew Nuts have similar amounts of minerals per 100 g
• Both Cashew Butter and Roasted Cashews contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Dry Roasted Cashew Nuts contain 1.5 times more Fiber than Plain Cashew Butter no Salt.
• Both Cashew Butter and Roasted Cashews offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per 100 grams.