Comparing Nutrients in 100 grams Cashew Nuts VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Cashew Nuts	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	19% 553kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	45.2% 44g	49.2% 47.8g	97g per day for Men 19-50 years
Saturated Fat	24.3% 7.8g	26.5% 8.48g	32g per day for Men 19-50 years
Omega 3	3.88% 0.062g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	45.8% 7.8g	50% 8.48g	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	23% 30g	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	0.11% 0.08g	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	% 0.08g	g per day for Men 19-50 years
Sucrose	% 5.8g	% 4.84g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	32.5% 18.2g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Oil 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	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.64% 1.06mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	25% 0.32mg	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	6.25% 25μg	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	0.33% 0.3mg	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	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	3.7% 37mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	244% 2.2mg	227% 2.04mg	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	75.6% 6.05mg	8mg per day for Men 19-50 years
Magnesium	69.5% 292mg	65% 273mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	72.5% 1.67mg	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	76% 531mg	700mg per day for Men 19-50 years
Potassium	19.4% 660mg	18.6% 632mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	37% 20.3μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	52.5% 5.8mg	48.6% 5.35mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	0.094% 3.48g	3700g per day for Men 19-50 years

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

• Raw Cashew Nuts have 1.3 times more Vitamin B6 than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 3.8 times more Vitamin B2 and 1.6 times more Vitamin B3 than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Oil Roasted Cashew Nuts have similar amounts of Vitamin B1, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K per 100 g.
• Both Raw Cashew Nuts as well as Oil Roasted Cashew Nuts 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 Oil Roasted Cashews:

Both Raw Cashew Nuts and Oil Roasted Cashew Nuts have similar amounts of minerals per 100 g
• Both Raw Cashew Nuts and Oil Roasted Cashew Nuts have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

Both Raw Cashew Nuts and Oil Roasted Cashew Nuts have similar amounts of macro-nutrients per 100 g
• Both Raw Cashew Nuts and Oil Roasted Cashew Nuts have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 100 g.
• Both Raw Cashew Nuts as well as Oil Roasted Cashew Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.