cashew

Top-5-Health-Benefits-of-Cashew-Nuts-Keep-Fit-Kingdom-770x472

PRIMARY MICRO NUTRIENTS	copper, potassium, phosphorus, iron
SECONDARY MICRO NUTRIENTS	manganese, magnesium, zinc, vitamin E
TERTIARY MICRO NUTRIENTS	selenium, vitamin B2, B5, B6, K
NUTRITIONAL HIGHLIGHTS and FUNCTIONAL BENEFITS, PHYTO-NUTRIENTS	Energy and blood health from copper needed for manufacture of hemoglobin and energy metabolism manufacture of critical enzyme super oxide dismutase, needed for energy metabolism and anti-oxidant protection Cardio vascular protection from beneficial monounsaturated veg fat
DANGERS

Cashew nuts, raw
Nutrient	RDA	Unit	per 100 g	%RDA per 100g	%RDA per 25g serving
Water		g	5.2
Energy		kcal	553
Protein		g	18.22
Total lipid (fat)		g	43.85
Carbohydrate, by difference		g	30.19
Fiber, total dietary		g	3.3
Sugars, total		g	5.91
Minerals
Calcium, Ca	1000.0	mg	37	3.7%	0.9%
Iron, Fe	8.0	mg	6.68	83.5%	20.9%
Magnesium, Mg	420.0	mg	292	69.5%	17.4%
Phosphorus, P	700.0	mg	593	84.7%	21.2%
Potassium, K	470.0	mg	660	140.4%	35.1%
Sodium, Na		mg	12
Zinc, Zn	11.0	mg	5.78	52.5%	13.1%
Copper, Cu	0.9	mg	2.195	243.9%	61.0%
Manganese, Mn	2.3	mg	1.655	72.0%	18.0%
Selenium, Se	55.0	Âµg	19.9	36.2%	9.0%
Vitamins
Vitamin C, total ascorbic acid	90.0	mg	0.5	0.6%	0.1%
Thiamin	1.2	mg	0.423	35.3%	8.8%
Riboflavin	1.3	mg	0.058	4.5%	1.1%
Niacin	16.0	mg	1.062	6.6%	1.7%
Pantothenic acid	5.0	mg	0.864	17.3%	4.3%
Vitamin B-6	1.7	mg	0.417	24.5%	6.1%
Folate, total	400.0	Âµg	25	6.3%	1.6%
Choline, total		mg
Betaine		mg
Vitamin B-12	2.4	Âµg	0	0.0%	0.0%
Vitamin A, IU	5000.0	IU	0	0.0%	0.0%
Lutein + zeaxanthin		µg	22
Vitamin E, total	15.0	mg	6.9	46.0%	11.5%
Vitamin D	600.0	IU	0	0.0%	0.0%
Vitamin K (phylloquinone)	120.0	Âµg	34.1	28.4%	7.1%
Lipids
Fatty acids, total saturated		g	7.783
Fatty acids, total monounsaturated		g	23.797
Fatty acids, total polyunsaturated		g	7.845
Amino Acids
Tryptophan		g	0.287
Threonine		g	0.688
Isoleucine		g	0.789
Leucine		g	1.472
Lysine		g	0.928
Methionine		g	0.362
Cystine		g	0.393
Phenylalanine		g	0.951
Tyrosine		g	0.508
Valine		g	1.094
Arginine		g	2.123
Histidine		g	0.456
Alanine		g	0.837
Aspartic acid		g	1.795
Glutamic acid		g	4.506
Glycine		g	0.937
Proline		g	0.812
Serine		g	1.079
Hydroxyproline		g

Adapted from:RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods