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 µg 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 µg 25 6.3% 1.6%
Choline, total mg
Betaine mg
Vitamin B-12 2.4 µg 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 µg 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

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