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Compare Nutrients in 100 grams AlmondsVS Cashew Butter

Macros Ratio

ProteinsFatsCarbs

Almonds
15%
78%
7%
Cashew Butter
12%
76%
12%

Vitamins

100gRDA for Men 19-30 years
AlmondsCashew Butter
Vitamin A
0%
0%
0 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
17%
26%
0.205 mg0.312 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
87.5%
14%
1.138 mg0.187 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
22.6%
10%
3.618 mg1.599 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
10.5%
19%
0.137 mg0.252 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%
0 mg0 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
171%
NA
25.63 mgNA mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
0%
NA
0 μgNA μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
11%
17%
44 μg68 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
AlmondsCashew Butter
Calcium
27%
4.3%
269 mg43 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
115%
243%
1.031 mg2.19 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
46%
63%
3.71 mg5.03 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
67.5%
64.5%
270 mg258 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
95%
35%
2.179 mg0.815 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
68.7%
65%
481 mg457 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
15.6%
11.6%
733 mg546 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
7.45%
21%
4.1 μg11.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.07%
1%
1 mg15 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
28%
47%
3.12 mg5.16 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Almonds vs Cashew Butter:
Almonds have 6.1 times more Vitamin B2 and 2.3 times more Vitamin B3 than Plain Cashew Butter no Salt. While Plain Cashew Butter no Salt contains 1.5 times more Thiamine, 1.8 times more Vitamin B6 and 1.5 times more Folate than Almonds.

Comparing minerals per 100 grams for Almonds vs Cashew Butter:
Almonds have 6.3 times more Calcium, 2.7 times more Manganese and 1.3 times more Potassium than Plain Cashew Butter no Salt. While Plain Cashew Butter no Salt contains 2.1 times more Copper, 1.4 times more Iron, 2.8 times more Selenium, 15 times more Sodium and 1.7 times more Zinc than Almonds. Both Almonds and Plain Cashew Butter no Salt have similar amounts of Magnesium and Phosphorus per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
AlmondsCashew Butter
Fat
51%
51%
49.93 g49.41 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
37.8%
31%
21.15 g17.56 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
16.6%
21%
21.55 g27.57 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
20%
20%
579 kcal587 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
6%
NA
4.35 gNA gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
33%
5.26%
12.5 g2 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
12%
30.5%
3.802 g9.763 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0.19%
10.7%
0.003 g0.171 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
72%
48%
12.324 g8.166 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.12%
0.08%
4.41 g2.96 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Almonds have 1.2 times more Protein, 6.3 times more Fiber and 1.5 times more Omega 6 than Plain Cashew Butter no Salt. While Plain Cashew Butter no Salt contains 1.3 times more Carbohydrate, 2.6 times more Saturated Fat and 57 times more Omega 3 than Almonds. Both Almonds and Plain Cashew Butter no Salt have similar amounts of Fat and Energy per 100g.