Comparing Nutrients in 100 grams Oil Roasted Cashews VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Oil Roasted Cashews	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	20% 580kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	49.2% 47.8g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	26.5% 8.48g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	50% 8.48g	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	23% 30g	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	0.11% 0.08g	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	% 0.08g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 4.84g	% 4.38g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	30% 17g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	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	30.3% 0.36mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	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	6.25% 25μg	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	0.33% 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	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

	Oil Roasted Cashews	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	4.3% 43mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	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	75.6% 6.05mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	65% 273mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	72.5% 1.67mg	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	76% 531mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	18.6% 632mg	20.6% 699mg	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% 3.07mg	11mg per day for Men 19-50 years
Water	0.094% 3.48g	0.076% 2.8g	3700g per day for Men 19-50 years

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

• Oil Roasted Cashew Nuts have 3.9 times more Vitamin B1, 3.8 times more Vitamin B5, 2.7 times more Vitamin B6 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.6 times more Vitamin B2, 2.1 times more Vitamin B3 and 28.2 times more Vitamin E than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Oil Roasted Almonds have similar amounts of Vitamin B9 per 100 g.
• Both Oil Roasted Cashew Nuts as well as Oil 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 Oil Roasted Almonds:

• Oil Roasted Cashew Nuts have 2.1 times more Copper, 1.6 times more Iron, 5 times more Selenium and 1.7 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6.8 times more Calcium and 1.5 times more Manganese than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Oil 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 times more Saturated Fat, more Omega 3 and 1.7 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.6 times more Omega 6, 3.2 times more Fiber and 1.3 times more Protein than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Oil Roasted Almonds have similar amounts of Energy, Fat and Sugars per 100 g.
• Both Oil Roasted Cashew Nuts as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.