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Compare Nutrients in 100 Calories Cashew ButterVS Cashew Nuts

Weight per 100 Calories

Cashew Butter
17g
Cashew Nuts
18g

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

Which food has more nutrients per 100 calories - Cashew Butter or Cashew Nuts?

Macros Ratio

ProteinsFatsCarbs

Cashew Butter
12%
76%
12%
Cashew Nuts
13%
71%
16%

Vitamins

100 kcalRDA for Men 19-30 years
Cashew ButterCashew Nuts
Vitamin A
0%
0%
0 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
4.4%
6.33%
0.053 mg0.076 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
2.46%
0.77%
0.032 mg0.01 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
1.7%
1.2%
0.272 mg0.192 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
3.3%
5.77%
0.043 mg0.075 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0%
0.1%
0 mg0.09 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
NA
1.1%
NA mg0.163 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
5.14%
NA μg6.166 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
2.9%
1.13%
11.584 μg4.521 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Cashew ButterCashew Nuts
Calcium
0.73%
0.67%
7.325 mg6.691 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
41%
44%
0.373 mg0.397 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
10.7%
15%
0.857 mg1.208 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
11%
13%
43.952 mg52.803 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
6.04%
13%
0.139 mg0.299 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
11%
15%
77.853 mg107.233 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
1.98%
2.54%
93.015 mg119.349 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
3.56%
6.54%
1.959 μg3.599 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.17%
0.14%
2.555 mg2.17 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
8%
9.5%
0.879 mg1.045 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 Calories of Cashew Butter vs Cashew Nuts:
Plain Cashew Butter no Salt has 3.2 times more Vitamin B2, 1.4 times more Vitamin B3 and 2.6 times more Folate than Raw Cashew Nuts. While Raw Cashew Nuts contain 1.4 times more Thiamine and 1.7 times more Vitamin B6 than Plain Cashew Butter no Salt.

Comparing minerals per 100 Calories for Cashew Butter vs Cashew Nuts:
Raw Cashew Nuts contain 1.4 times more Iron, 2.2 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium and 1.8 times more Selenium than Plain Cashew Butter no Salt. Both Plain Cashew Butter no Salt and Raw Cashew Nuts have similar amounts of Copper, Magnesium and Zinc per 100 kcal.Both Plain Cashew Butter no Salt as well as Raw Cashew Nuts have insufficient amounts of Calcium in 100 kcal.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Cashew ButterCashew Nuts
Fat
8.68%
8.17%
8.417 g7.929 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
5.34%
5.9%
2.991 g3.295 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
3.6%
4.2%
4.697 g5.459 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
NA
1.47%
NA g1.069 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
0.9%
1.57%
0.341 g0.597 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
5.2%
4.4%
1.663 g1.407 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
1.8%
0.69%
0.029 g0.011 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
8.2%
8.28%
1.391 g1.407 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.01%
0.03%
0.504 g0.94 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 Calories:
Plain Cashew Butter no Salt has 2.6 times more Omega 3 than Raw Cashew Nuts. While Raw Cashew Nuts contain 1.8 times more Fiber than Plain Cashew Butter no Salt. Both Plain Cashew Butter no Salt and Raw Cashew Nuts have similar amounts of Fat, Protein, Carbohydrate, Energy, Saturated Fat and Omega 6 per 100 kcal.