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Comparing Nutrients in 14 ounces Cashew NutsVS Cashew Butter

Macros Ratio

Protein Fat Carbs

Cashew Nuts
12%
67%
21%
Cashew Butter
11%
71%
18%
14 oz ▼

Macro Nutrients

75.7%2195kcal
Energy
80.3%2330kcal
2195 kcalvs2330 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
179%174g
Fat
202%196g
174 gvs196 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
97%31g
Saturated Fat
121%38.7g
31 gvs38.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
15.4%0.25g
Omega 3
42.4%0.68g
0.25 gvs0.68 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
182%31g
Omega 6
191%32.4g
31 gvs32.4 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
92%120g
Carbohydrate
84%109g
120 gvs109 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
32.4%23.5g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
23.5 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0.27%0.2g
Fructose
NA
≤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]
0.2 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.2g
Glucose
NA
0.2 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%23g
Sucrose
NA
23 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
34.5%13g
Fiber
21%7.94g
13 gvs7.94 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
129%72.3g
Protein
124%69.7g
72.3 gvs69.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
140%1.68mg
Vitamin B1
103%1.24mg
Thiamine
1.68 mgvs1.24 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
17.7%0.23mg
Vitamin B2
57%0.74mg
Riboflavin
0.23 mgvs0.74 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
26.3%4.2mg
Vitamin B3
39.7%6.35mg
Niacin, nicotinic acid, niacinamide
4.2 mgvs6.35 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
68.6%3.43mg
Vitamin B5
95%4.76mg
Pantothenic acid
3.43 mgvs4.76 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
127%1.66mg
Vitamin B6
77%1mg
Pyridoxine
1.66 mgvs1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
25%99μg
Vitamin B9
67.5%270μg
Folates and Folic Acid
99 μgvs270 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
2.2%2mg
Vitamin C
0%0mg
Ascorbic acid
2 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
24%3.57mg
Vitamin E
NA
Tocopherols and Tocotrienols
3.57 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
113%135μg
Vitamin K
NA
Phytomenadione or phylloquinone
135 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

14.7%147mg
Calcium
17%171mg
147 mgvs171 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
968%8.7mg
Copper
966%8.7mg
8.7 mgvs8.7 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
331%26.5mg
Iron
250%20mg
26.5 mgvs20 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
276%1159mg
Magnesium
244%1024mg
1159 mgvs1024 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
286%6.57mg
Manganese
141%3.23mg
6.57 mgvs3.23 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
336%2354mg
Phosphorus
259%1814mg
2354 mgvs1814 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
77%2619mg
Potassium
63.7%2167mg
2619 mgvs2167 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
144%79μg
Selenium
83%45.6μg
79 μgvs45.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
3.18%47.6mg
Sodium
3.97%59.5mg
47.6 mgvs59.5 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
209%23mg
Zinc
186%20.5mg
23 mgvs20.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.56%20.6g
Water
0.32%11.7g
20.6 gvs11.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Cashew Nuts vs Cashew Butter:
Comparing minerals per 14 ounces for Cashew Nuts vs Cashew Butter:
Comparison of macro-nutrients per 14 ounces:



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