Comparing Nutrients in 100 grams Oil Roasted Cashews VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Almonds	14%	72%	14%

Macro Nutrients

	Oil Roasted Cashews	Almonds	Recommended Dietary Allowance
Energy	20% 580kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	49.2% 47.8g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	26.5% 8.48g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	50% 8.48g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	6.9% 5g	6% 4.35g	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	0.11% 0.08g	0.15% 0.11g	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	% 0.08g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 4.84g	% 3.95g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	33% 12.5g	38g per day for Men 19-50 years
Protein	30% 17g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.25% 25μg	11% 44μg	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	0.33% 0.3mg	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	171% 25.6mg	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

	Oil Roasted Cashews	Almonds	Recommended Dietary Allowance
Calcium	4.3% 43mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	115% 1.03mg	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	75.6% 6.05mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	65% 273mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	72.5% 1.67mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	76% 531mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	18.6% 632mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	48.6% 5.35mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.094% 3.48g	0.12% 4.4g	3700g per day for Men 19-50 years

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

• Oil Roasted Cashew Nuts have 1.8 times more Vitamin B1, 1.9 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 5.2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.8 times more Vitamin B9 and 27.9 times more Vitamin E than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

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

• Oil Roasted Cashew Nuts have 2 times more Copper, 1.6 times more Iron, 5 times more Selenium and 1.7 times more Zinc than Almonds.
• While Almonds contain 6.3 times more Calcium and 1.3 times more Manganese than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Almonds have similar amounts of Magnesium, Phosphorus and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Cashew Nuts have 2.2 times more Saturated Fat, 22.7 times more Omega 3 and 1.4 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Omega 6, 3.8 times more Fiber and 1.3 times more Protein than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Almonds have similar amounts of Energy, Fat and Sugars per 100 g.
• Both Oil Roasted Cashew Nuts as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.