Comparing Nutrients in 300 calories Plain Cashew Butter with SaltVS Almonds

Weight per 300 calories

Plain Cashew Butter with Salt

49.3g

Almonds

51.8g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Plain Cashew Butter with Salt or Almonds?

Macros Ratio

Protein Fat Carbs

Plain Cashew Butter with Salt

74%

19%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Plain Cashew Butter with Saltvs Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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27%26g

Fat

26.7%26g

26 gvs26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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16.3%5.22g

Saturated Fat

6.16%1.97g

5.22 gvs1.97 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.9%0.078g

Omega 3

0.097%0.002g

0.078 gvs0.002 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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38.2%6.5g

Omega 6

37.6%6.4g

6.5 gvs6.4 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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11.5%15g

Carbohydrate

8.6%11g

15 gvs11 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.18%4.48g

Sugars

3.1%2.25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

4.48 gvs2.25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.079%0.057g

≤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]

NA gvs0.057 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.088g

NA gvs0.088 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%2.05g

NA gvs2.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.9%1.48g

Fiber

17%6.48g

1.48 gvs6.48 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.7%5.97g

Protein

19.6%11g

5.97 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Plain Cashew Butter with Saltvs Almonds

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 .

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6.5%0.078mg

Vitamin B1

8.85%0.11mg

Thiamine

0.078 mgvs0.11 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.03%0.078mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.078 mgvs0.59 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.4%0.55mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

0.55 mgvs1.87 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

4.9%0.24mg

Pantothenic acid

NA mgvs0.24 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.7%0.1mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.1 mgvs0.071 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6.77%27μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

27 μgvs22.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 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 .

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16.7%2.5mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

2.5 mgvs13.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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12.4%15μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

15 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Plain Cashew Butter with Saltvs Almonds

3%30mg

Calcium

14%139mg

30 mgvs139 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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96%0.87mg

Copper

59.4%0.53mg

0.87 mgvs0.53 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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 .

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30.2%2.4mg

Iron

24%1.92mg

2.4 mgvs1.92 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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24%101mg

Magnesium

33.3%140mg

101 mgvs140 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

49%1.13mg

NA mgvs1.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

52%23.5μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs23.5 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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27.3%191mg

Phosphorus

35.6%249mg

191 mgvs249 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.48%220mg

Potassium

11%380mg

220 mgvs380 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.33%4.6μg

Selenium

3.86%2.12μg

4.6 μgvs2.12 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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9.7%145mg

Sodium

0.035%0.52mg

145 mgvs0.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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20%2.2mg

Zinc

14.7%1.6mg

2.2 mgvs1.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.031%1.15g

Water

0.062%2.3g

1.15 gvs2.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Plain Cashew Butter with Salt vs Almonds:

Plain Cashew Butter with Salt has 1.4 times more Vitamin B6 and more Vitamin K than Almonds.
While Almonds contain 1.4 times more Vitamin B1, 7.5 times more Vitamin B2, 3.4 times more Vitamin B3 and 5.3 times more Vitamin E than Plain Cashew Butter with Salt.
Both Plain Cashew Butter with Salt and Almonds have similar amounts of Vitamin B9 per 300 kcal.
Both Plain Cashew Butter with Salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Plain Cashew Butter with Salt vs Almonds:

Plain Cashew Butter with Salt has 1.6 times more Copper, 1.3 times more Iron, 2.2 times more Selenium, 280.5 times more Sodium and 1.3 times more Zinc than Almonds.
While Almonds contain 4.6 times more Calcium, 1.4 times more Magnesium, 1.3 times more Phosphorus and 1.7 times more Potassium than Plain Cashew Butter with Salt.

Comparison of macro-nutrients per 300 calories:

Plain Cashew Butter with Salt has 2.7 times more Saturated Fat, 50.4 times more Omega 3, 1.3 times more Carbohydrate and 2 times more Sugars than Almonds.
While Almonds contain 4.4 times more Fiber and 1.8 times more Protein than Plain Cashew Butter with Salt.
Both Plain Cashew Butter with Salt and Almonds have similar amounts of Energy, Fat and Omega 6 per 300 kcal.
Both Plain Cashew Butter with Salt as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Plain Cashew Butter with SaltVS Dry Roasted Macadamia Nuts with SaltAlmondsVS Dry Roasted Macadamia Nuts with SaltPlain Cashew Butter with SaltVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Plain Cashew Butter with SaltVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Plain Cashew Butter with Salt or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: