Comparing Nutrients in 100 grams Cashew Nuts VS Cashew Butter

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Cashew Butter	11%	71%	18%

Macro Nutrients

	Cashew Nuts	Cashew Butter	Recommended Dietary Allowance
Energy	19% 553kcal	20.2% 587kcal	2900kcal per day for Men 19-50 years
Fat	45.2% 44g	51% 49.4g	97g per day for Men 19-50 years
Saturated Fat	24.3% 7.8g	30.5% 9.76g	32g per day for Men 19-50 years
Omega 3	3.88% 0.062g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	45.8% 7.8g	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	23.2% 30g	21.2% 27.6g	130g per day for Men 19-50 years
Sugars	8.15% 5.9g	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	0.069% 0.05g	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	% 0.05g	NA	g per day for Men 19-50 years
Sucrose	% 5.8g	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	32.5% 18.2g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	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	35.3% 0.42mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.64% 1.06mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	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	0.56% 0.5mg	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% 0.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.4% 34μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Cashew Butter	Recommended Dietary Allowance
Calcium	3.7% 37mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	244% 2.2mg	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	83.5% 6.68mg	63% 5.03mg	8mg per day for Men 19-50 years
Magnesium	69.5% 292mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	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	84.7% 593mg	65.3% 457mg	700mg per day for Men 19-50 years
Potassium	19.4% 660mg	16% 546mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	52.5% 5.8mg	47% 5.16mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	0.08% 2.96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cashew Nuts vs Cashew Butter:

• Raw Cashew Nuts have 1.4 times more Vitamin B1 and 1.7 times more Vitamin B6 than Plain Cashew Butter no Salt.
• While Plain Cashew Butter no Salt contains 3.2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.7 times more Vitamin B9 than Raw Cashew Nuts.
• Both Raw 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 Cashew Nuts vs Cashew Butter:

• Raw Cashew Nuts have 1.3 times more Iron, 2 times more Manganese, 1.3 times more Phosphorus, 1.2 times more Potassium and 1.7 times more Selenium than Plain Cashew Butter no Salt.
• Both Raw Cashew Nuts and Plain Cashew Butter no Salt have similar amounts of Calcium, Copper, Magnesium, Sodium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Cashew Nuts have 1.7 times more Fiber than Plain Cashew Butter no Salt.
• While Plain Cashew Butter no Salt contains 1.3 times more Saturated Fat and 2.8 times more Omega 3 than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Plain Cashew Butter no Salt have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Protein per 100 g.
• Both Raw Cashew Nuts as well as Plain Cashew Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.