Comparing Nutrients in 100 grams Oil Roasted Cashews VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Oil Roasted Cashews	Roasted Almonds	Recommended Dietary Allowance
Energy	20% 580kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	49.2% 47.8g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	26.5% 8.48g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	50% 8.48g	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% 30g	16% 21g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	0.11% 0.08g	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	% 0.08g	% 0.01g	g per day for Men 19-50 years
Sucrose	% 4.84g	% 4.75g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	28.7% 11g	38g per day for Men 19-50 years
Protein	30% 17g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	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	30.3% 0.36mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	6.42% 0.32mg	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	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.25% 25μg	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	0.33% 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	159% 24mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	4.3% 43mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	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	75.6% 6.05mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	65% 273mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	72.5% 1.67mg	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	76% 531mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	18.6% 632mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	48.6% 5.35mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.094% 3.48g	0.065% 2.4g	3700g per day for Men 19-50 years

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

• Oil Roasted Cashew Nuts have 4.7 times more Vitamin B1, 2.7 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.5 times more Vitamin B2, 2.1 times more Vitamin B3, 2.2 times more Vitamin B9 and 26 times more Vitamin E than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts 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 Oil Roasted Cashews vs Roasted Almonds:

• Oil Roasted Cashew Nuts have 1.9 times more Copper, 1.6 times more Iron, 10.2 times more Selenium and 1.6 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.2 times more Calcium and 1.3 times more Manganese than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Dry Roasted Almonds have similar amounts of Magnesium, Phosphorus and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Cashew Nuts have 2.1 times more Saturated Fat, 6.8 times more Omega 3 and 1.4 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Omega 6 and 3.3 times more Fiber than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Dry Roasted Almonds have similar amounts of Energy, Fat, Sugars and Protein per 100 g.
• Both Oil Roasted Cashew Nuts as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.