Comparing Nutrients in 100 grams Oil Roasted Cashews VS Cashew Butter

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Cashew Butter	11%	71%	18%

Macro Nutrients

	Oil Roasted Cashews	Cashew Butter	Recommended Dietary Allowance
Energy	20% 580kcal	20.2% 587kcal	2900kcal per day for Men 19-50 years
Fat	49.2% 47.8g	51% 49.4g	97g per day for Men 19-50 years
Saturated Fat	26.5% 8.48g	30.5% 9.76g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	50% 8.48g	48% 8.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	21.2% 27.6g	130g per day for Men 19-50 years
Sugars	6.9% 5g	NA	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	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	% 0.08g	NA	g per day for Men 19-50 years
Sucrose	% 4.84g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	5.26% 2g	38g per day for Men 19-50 years
Protein	30% 17g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Cashew Butter	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	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	19.4% 0.25mg	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	17% 68μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 34.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Cashew Butter	Recommended Dietary Allowance
Calcium	4.3% 43mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	243% 2.2mg	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	63% 5.03mg	8mg per day for Men 19-50 years
Magnesium	65% 273mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	72.5% 1.67mg	35.4% 0.82mg	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	65.3% 457mg	700mg per day for Men 19-50 years
Potassium	18.6% 632mg	16% 546mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	48.6% 5.35mg	47% 5.16mg	11mg per day for Men 19-50 years
Water	0.094% 3.48g	0.08% 2.96g	3700g per day for Men 19-50 years

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

• Oil Roasted Cashew Nuts have 1.3 times more Vitamin B6 than Plain Cashew Butter no Salt.
• While Plain Cashew Butter no Salt contains 1.4 times more Vitamin B5 and 2.7 times more Vitamin B9 than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Plain Cashew Butter no Salt have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 100 g.
• Both Oil Roasted Cashew Nuts as well as Plain Cashew Butter no Salt 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 Cashew Butter:

• Oil Roasted Cashew Nuts have 1.2 times more Iron, 2 times more Manganese and 1.8 times more Selenium than Plain Cashew Butter no Salt.
• Both Oil Roasted Cashew Nuts and Plain Cashew Butter no Salt have similar amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium, Sodium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Cashew Nuts have 1.7 times more Fiber than Plain Cashew Butter no Salt.
• While Plain Cashew Butter no Salt contains 2.5 times more Omega 3 than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Plain Cashew Butter no Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Protein per 100 g.
• Both Oil Roasted Cashew Nuts as well as Plain Cashew Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.