Comparing Nutrients in 100 grams Dry Roasted Cashew Nuts with Salt VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Cashew Nuts with Salt	10%	68%	22%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dry Roasted Cashew Nuts with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	19.8% 574kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	47.8% 46.4g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	28.6% 9.16g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	45% 7.66g	79.5% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.7g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	6.9% 5g	6.28% 4.55g	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% 0g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 4.38g	g per day for Men 19-50 years
Fiber	7.9% 3g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Cashew Nuts with Salt	Oil 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	16.7% 0.2mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.75% 1.4mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	9.08% 0.12mg	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	17.3% 69μg	6.75% 27μg	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	6.13% 0.92mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 34.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Cashew Nuts with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	4.5% 45mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	106% 0.96mg	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	75% 6mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	107% 2.46mg	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	70% 490mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	16.6% 565mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	42.7% 640mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.076% 2.8g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Dry Roasted Cashew Nuts with Salt have 2.2 times more Vitamin B1, 5.3 times more Vitamin B5, 2.2 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 3.9 times more Vitamin B2, 2.6 times more Vitamin B3 and 28.2 times more Vitamin E than Dry Roasted Cashew Nuts with Salt.
• 100 grams of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Cashew Nuts with Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Dry Roasted Cashew Nuts with Salt have 2.3 times more Copper, 1.6 times more Iron, 2.9 times more Selenium, 640 times more Sodium and 1.8 times more Zinc than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 6.5 times more Calcium and 3 times more Manganese than Dry Roasted Cashew Nuts with Salt.
• Both Dry Roasted Cashew Nuts with Salt and Oil Roasted Almonds contain similar levels of Magnesium, Phosphorus and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dry Roasted Cashew Nuts with Salt have 2.2 times more Saturated Fat, more Omega 3 and 1.8 times more Carbohydrate than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 1.8 times more Omega 6, 3.5 times more Fiber and 1.4 times more Protein than Dry Roasted Cashew Nuts with Salt.
• Both Dry Roasted Cashew Nuts with Salt and Oil Roasted Almonds offer comparable quantities of Energy, Fat and Sugars per 100 grams.
• 100 grams of Oil Roasted Almonds provide inadequate amounts of Omega 3