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Compare Nutrients in 100 grams Cashew NutsVS Almonds

Macros Ratio

ProteinsFatsCarbs

Cashew Nuts
13%
71%
16%
Almonds
15%
78%
7%

Vitamins

100gRDA for Men 19-30 years
Cashew NutsAlmonds
Vitamin A
0%
0%
0 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
35%
17%
0.423 mg0.205 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
4.46%
87.5%
0.058 mg1.138 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
6.64%
22.6%
1.062 mg3.618 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
32%
10.5%
0.417 mg0.137 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
0.56%
0%
0.5 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
6%
171%
0.9 mg25.63 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
28%
0%
34.1 μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
6.25%
11%
25 μg44 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Cashew NutsAlmonds
Calcium
3.7%
27%
37 mg269 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
244%
115%
2.195 mg1.031 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
83.5%
46%
6.68 mg3.71 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
73%
67.5%
292 mg270 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
72%
95%
1.655 mg2.179 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
84.7%
68.7%
593 mg481 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
14%
15.6%
660 mg733 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
36%
7.45%
19.9 μg4.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.8%
0.07%
12 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
52.5%
28%
5.78 mg3.12 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Cashew Nuts vs Almonds:
Raw Cashew Nuts have 2.1 times more Thiamine and 3 times more Vitamin B6 than Almonds. While Almonds contain 19.6 times more Vitamin B2, 3.4 times more Vitamin B3, 28.5 times more Vitamin E and 1.8 times more Folate than Raw Cashew Nuts.

Comparing minerals per 100 grams for Cashew Nuts vs Almonds:
Raw Cashew Nuts have 2.1 times more Copper, 1.8 times more Iron, 1.2 times more Phosphorus, 4.9 times more Selenium and 1.9 times more Zinc than Almonds. While Almonds contain 7.3 times more Calcium and 1.3 times more Manganese than Raw Cashew Nuts. Both Raw Cashew Nuts and Almonds have similar amounts of Magnesium and Potassium per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
Cashew NutsAlmonds
Fat
45%
51%
43.85 g49.93 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
32.5%
37.8%
18.22 g21.15 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
23%
16.6%
30.19 g21.55 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
19%
20%
553 kcal579 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
8.15%
6%
5.91 g4.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
8.7%
33%
3.3 g12.5 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
24%
12%
7.783 g3.802 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
3.88%
0.19%
0.062 g0.003 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
45.8%
72%
7.782 g12.324 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.14%
0.12%
5.2 g4.41 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Cashew Nuts have 1.4 times more Carbohydrate, 1.4 times more Sugars, 2 times more Saturated Fat and 20.7 times more Omega 3 than Almonds. While Almonds contain 3.8 times more Fiber and 1.6 times more Omega 6 than Raw Cashew Nuts. Both Raw Cashew Nuts and Almonds have similar amounts of Fat, Protein and Energy per 100g.