Cashew
CASHEW
Cashew seeds (nuts), like all products in this group, are very high in calories, but they are also rich in many vitamins, minerals, proteins, polyunsaturated fatty acids, and phytosterols.
Cashew nuts are rich in gamma-tocopherol (35.4% of the daily requirement per 100 g), vitamin B1 (thiamine) (32.9%), vitamin PP (nicotinic acid) (29.3%), vitamin K (phylloquinone) (28.4%), biotin (26.2%), vitamin B6 (pyridoxine) (21%), pantothenic acid (17.2%), and choline (12.2%).
The mineral composition of cashews is based on: copper (215.0%), silicon (200%), vanadium (75.0%), cobalt (73.0%), manganese (71.5%), magnesium (70.3%), phosphorus (67.8%), zinc (47.3%), iron (42.4%), molybdenum (42.4%), strontium (28.1%), boron (25.7%), potassium (24%), selenium (22.3%).
Cashew nuts stand out for their content of both essential and non-essential amino acids (28.2% and 18.8% per 100 g, respectively), while the content of all amino acids found in cashew seeds (nuts) (per 100 g) exceeds 10% of the daily requirement. Cashew nuts are especially rich in essential amino acids: valine (40.8%) and isoleucine (36.6%); among the non-essential amino acids, arginine (28.5%) and glutamic acid (26.6%) dominate.
Cashew nuts are also characterized by a high content of unsaturated fatty acids (85.6%), especially polyunsaturated omega-6 fatty acids (namely linoleic acid): 100 g contains 85.6% of the daily requirement. At the same time, the ratio of omega-6 to omega-3 fatty acids is 4.8:1, which is optimal for the human body (for more details, see: Omega-3 or omega-6: which is better?). Cashews are also rich in monounsaturated omega-9 fatty acid – oleic acid (26.804 g per 100 g), which protects blood vessels from the formation of cholesterol plaques and is a good prevention of atherosclerosis.
Cashews are especially notable for their phytosterol content (307.3% of the daily norm per 100 g), the majority of which is beta-sitosterol (117.5%), which allows cashews to be classified as a women’s product (for more details, see Avocado).
Cashews contain mono- and disaccharides (15.0%), fiber (14.6%), large amounts of starch (23.49 g per 100 g) and sucrose (5.81 g).
The content of purine bases in 100 g is 10% of the daily norm.
The oxalic acid content in 100 g is 262 mg, which is 65.5% of the maximum permissible daily intake (for more details, see Rhubarb).
It should be noted that cashew nuts can accumulate the toxic trace element strontium (28.1% of the daily norm per 100 g).
Calories per 100 g: 553 kcal
Water per 100 g: 5.20 g
Ash per 100 g: 2.54 g
Water per 100 g: 5.20 g
Ash per 100 g: 2.54 g
CHEMICAL COMPOSITION
Vitamins, macro- and microelements, nutrients per 100 g
VITAMINS
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | visually* | ||
| Vitamin B1 (thiamine) | 0.42-0.50 mg | 32.9 |  |
| Vitamin B2 (riboflavin) | 0.06-0.22 mg | 7.0 |  |
| Vitamin B5 (pantothenic acid) | 0.86 | 17.2 |  |
| Vitamin B6 (pyridoxine) | 0.42 | 21.0 | |
| Vitamin B9 (folic acid) | 25.0 | 6.3 |  |
| Vitamin B12 (cyanocobalamin) | 0.0 | 0.0 |  |
| Vitamin C (ascorbic acid) | 0.5 mg | 0.7 | |
| Vitamin E (alpha-tocopherol) | 0.90 | 6.0 | |
| Beta-tocopherol | 0.03 | 0.2 | |
| Gamma-tocopherol | 5.31 mg | 35.4 |  |
| Delta-tocopherol | 0.36 mg | 2.4 | |
| Vitamin D (ergocalciferol) | 0.0 | 0.0 | |
| Vitamin PP (nicotinic acid) | 5.85 mg | 29.3 | |
| Vitamin K (phylloquinone) | 34.1 | 28.4 | |
| Biotin | 13.1 | 26.2 | |
| Beta-carotene | 0.0 | 0 | |
| Alpha-carotene | 0.0 | 0.0 | |
| Lutein + zeaxanthin | 22.0 | 0.4 | |
| Beta-cryptoxanthin | 0.0 | 0.0 | |
| Lycopene | 0.0 | 0.0 | |
| Choline | 61.0 mg | 12.2 | |
| Methylmethionine sulfonium (vitamin U) | 0.0 mg | 0.0 | |
| Betaine trimethylglycine | 0.5 | 0.05 | |
* Full jug – 100% of the daily allowance; empty – 0-1% of the daily allowance.
MINERAL ELEMENTS
Macroelements
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Potassium | 553.0-660.0 mg | 24.0 | |
| Calcium | 37.0-47.0 mg | 3.8 | |
| Silicon | 60.0 mg | 200.0 |  |
| Magnesium | 270.0-292.0 mg | 70.3 |  |
| Sodium | 12.0-16.0 mg | 1.1 | |
| Sulfur | 41.0 mg | 4.1 | |
| Phosphorus | 490.0-593.0 mg | 67.8 | |
| Chlorine | 9.0 mg | 0.4 | |
Trace elements and ultra-trace elements
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Aluminum | 100.0 μg | 0.3 | |
| Boron | 18.0 | 25.7 | |
| Vanadium | 30.0 | 75.0 |  |
| Iron | 6.00-6.68 mg | 42.4 | |
| Iodine | 11.1 | 7.4 | |
| Cobalt | 7.3 | 73.0 | |
| Lithium | 4.2-6.0 μg | 5.1 | |
| Manganese | 1200.0-1660.0 mcg | 71.5 | |
| Copper | 2100.0-2200.0 mcg | 215.0 | |
| Molybdenum | 29.7 | 42.4 | |
| Arsenic | 0.3 | 2.5 | |
| Nickel | 5.1 μg | 3.4 | |
| Tin | 35.0 | 1.8 | |
| Rubidium | 4.1 | 4.1 | |
| Lead | 0.3 | 3.0 | |
| Selenium | 11.7-19.9 μg | 22.3 | |
| Strontium | 225.0 | 28.1 | |
| Thallium | 0.08 | 4.0 | |
| Titanium | 9.0 | 1.1 | |
| Fluorine | 21.0 | 0.5 | |
| Chromium | 3.8 μg | 7.6 | |
| Zinc | 5600.0-5780.0 mcg | 47.3 |  |
| Zirconium | 4.5 | 9.0 | |
PROTEINS AND AMINO ACIDS
| Name | Content, mass fraction per 100 g of product | % of daily value | |
| in numbers | Visually | ||
| Total protein content | 18.22 g | 22.8 | |
| Essential amino acid content | 6.146 g | 28.2 | |
| Content of replaceable amino acids | 10.688 g | 18.8 | |
Essential amino acids
| Acid name | Content, g per 100 g of product | % of daily requirement | |
| In numbers | Visually | ||
| Valine | 1.000-1.040 g | 40.8 | |
| Histidine | 0.399 g | 19.0 | |
| Isoleucine | 0.731 g | 36.6 | |
| Leucine | 1.285 g | 27.9 | |
| Lysine | 0.817 g | 19.9 | |
| Methionine | 0.274 g | 15.2 | |
| Threonine | 0.592 g | 24.7 | |
| Tryptophan | 0.237 g | 23.7 | |
| Phenylalanine | 0.791 g | 26.4 | |
Non-essential amino acids
| Acid name | Content, g per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Alanine | 0.702 g | 10.6 | |
| Arginine | 1.741 g | 28.5 | |
| Aspartic acid | 1.505 g | 12.3 | |
| Glycine | 0.803 g | 22.9 | |
| Glutamic acid | 3.624 g | 26.6 | |
| Proline | 0.690 g | 15.3 | |
| Serine | 0.849 g | 10.2 | |
| Tyrosine | 0.491 g | 16.4 | |
| Cystine | 0.283 g | 15.7 | |
FATS AND FATTY ACIDS
| Name | Content, mass fraction per 100 g of product | % of daily allowance | |
| in figures | Visually | ||
| Total fat content | 46.30 g | 46.3 | |
| Unsaturated fatty acid content | 35.1 g | 85.6 |  |
| Omega-3 unsaturated fatty acid content | 0.161 g | 16.1 | |
| Omega-6 unsaturated fatty acid content | 7.661 g | 76.6 | |
| Saturated fatty acid content | 9.2 | 36.8 | |
Unsaturated fatty acids
Saturated fatty acids
Sterols
CARBOHYDRATES
PURINE BASES
Units of measurement:
Piece (mass of one nut): 4-7 g
Tea glass: 120.0 g
Faceted glass: 196.0 g
Teaspoon: 6.0 g
Tablespoon: 20.0 g