Comparing Nutrients in 100 grams Cashew Nuts VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Cashew Nuts	Roasted Cashews	Recommended Dietary Allowance
Energy	19% 553kcal	19.8% 574kcal	2900kcal per day for Men 19-50 years
Fat	45.2% 44g	47.8% 46.4g	97g per day for Men 19-50 years
Saturated Fat	24.3% 7.8g	28.6% 9.16g	32g per day for Men 19-50 years
Omega 3	3.88% 0.062g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	45.8% 7.8g	45% 7.66g	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	25% 32.7g	130g per day for Men 19-50 years
Sugars	8.15% 5.9g	6.9% 5g	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	7.9% 3g	38g per day for Men 19-50 years
Protein	32.5% 18.2g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Roasted Cashews	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	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.64% 1.06mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	19.7% 0.26mg	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	17.3% 69μg	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	6.13% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.4% 34μg	29% 34.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Roasted Cashews	Recommended Dietary Allowance
Calcium	3.7% 37mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	244% 2.2mg	247% 2.22mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	69.5% 292mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	36% 0.83mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	19.4% 660mg	16.6% 565mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	52.5% 5.8mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Nuts VS Roasted Cashews per 100 g

Compare the macro and micronutrient content in 100 g of Cashew Nuts versus 100 g of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Cashew Nuts have 2.1 times more Vitamin B1 and 1.6 times more Vitamin B6 than Roasted Cashews.
• While 100 g of Dry Roasted Cashew Nuts contain 3.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.8 times more Vitamin B9 than Raw Cashew Nuts.
• Both Cashew Nuts and Roasted Cashews provide similar amounts of Vitamin E and Vitamin K per 100 grams.
• Both Raw Cashew Nuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cashew Nuts vs Roasted Cashews:

• 100 grams of Cashew Nuts have 2 times more Manganese, 1.2 times more Phosphorus and 1.7 times more Selenium than Roasted Cashews.
• Both Cashew Nuts and Roasted Cashews contain similar levels of Calcium, Copper, Iron, Magnesium, Potassium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Dry Roasted Cashew Nuts contain 2.6 times more Omega 3 than Raw Cashew Nuts.
• Both Cashew Nuts and Roasted Cashews offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 100 grams.