Cashew

ByОлена Коновалова
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

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 30
Vitamin B2 (riboflavin) 0.06-0.22 mg 7.0 10
Vitamin B5 (pantothenic acid) 0.86 17.2 20
Vitamin B6 (pyridoxine) 0.42 21.0 20
Vitamin B9 (folic acid) 25.0 6.3 5
Vitamin B12 (cyanocobalamin) 0.0 0.0 0
Vitamin C (ascorbic acid) 0.5 mg 0.7 0
Vitamin E (alpha-tocopherol) 0.90 6.0 5
Beta-tocopherol 0.03 0.2 0
Gamma-tocopherol 5.31 mg 35.4 40
Delta-tocopherol 0.36 mg 2.4 5
Vitamin D (ergocalciferol) 0.0 0.0 0
Vitamin PP (nicotinic acid) 5.85 mg 29.3 30
Vitamin K (phylloquinone) 34.1 28.4 30
Biotin 13.1 26.2 30
Beta-carotene 0.0 0 0
Alpha-carotene 0.0 0.0 0
Lutein + zeaxanthin 22.0 0.4 0
Beta-cryptoxanthin 0.0 0.0 0
Lycopene 0.0 0.0 0
Choline 61.0 mg 12.2 10
Methylmethionine sulfonium (vitamin U) 0.0 mg 0.0 0
Betaine trimethylglycine 0.5 0.05 0

* 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 30
Calcium 37.0-47.0 mg 3.8 5
Silicon 60.0 mg 200.0 100100
Magnesium 270.0-292.0 mg 70.3 70
Sodium 12.0-16.0 mg 1.1 0
Sulfur 41.0 mg 4.1 5
Phosphorus 490.0-593.0 mg 67.8 70
Chlorine 9.0 mg 0.4 0

 

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 0
Boron 18.0 25.7 30
Vanadium 30.0 75.0 80
Iron 6.00-6.68 mg 42.4 40
Iodine 11.1 7.4 10
Cobalt 7.3 73.0 70
Lithium 4.2-6.0 μg 5.1 5
Manganese 1200.0-1660.0 mcg 71.5 70
Copper 2100.0-2200.0 mcg 215.0 10010020
Molybdenum 29.7 42.4 40
Arsenic 0.3 2.5 5
Nickel 5.1 μg 3.4 5
Tin 35.0 1.8 0
Rubidium 4.1 4.1 5
Lead 0.3 3.0 5
Selenium 11.7-19.9 μg 22.3 30
Strontium 225.0 28.1 30
Thallium 0.08 4.0 5
Titanium 9.0 1.1 0
Fluorine 21.0 0.5 0
Chromium 3.8 μg 7.6 10
Zinc 5600.0-5780.0 mcg 47.3 50
Zirconium 4.5 9.0 10

 

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 20
Essential amino acid content 6.146 g 28.2 30
Content of replaceable amino acids 10.688 g 18.8 20

 

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 40
Histidine 0.399 g 19.0 20
Isoleucine 0.731 g 36.6 40
Leucine 1.285 g 27.9 30
Lysine 0.817 g 19.9 20
Methionine 0.274 g 15.2 20
Threonine 0.592 g 24.7 30
Tryptophan 0.237 g 23.7 30
Phenylalanine 0.791 g 26.4 30

 

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 10
Arginine 1.741 g 28.5 30
Aspartic acid 1.505 g 12.3 10
Glycine 0.803 g 22.9 20
Glutamic acid 3.624 g 26.6 30
Proline 0.690 g 15.3 20
Serine 0.849 g 10.2 10
Tyrosine 0.491 g 16.4 20
Cystine 0.283 g 15.7 20



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 50
Unsaturated fatty acid content 35.1 g 85.6 90
Omega-3 unsaturated fatty acid content 0.161 g 16.1 20
Omega-6 unsaturated fatty acid content 7.661 g 76.6 80
Saturated fatty acid content 9.2 36.8 40

 

Unsaturated fatty acids

 

Fatty acid name Content, g per 100 g of product
Palmitoleic C 16:1 (omega-7) 0.318 g
Oleic C 18:1 (omega-9) 26.804 g
Linoleic C 18:2 (omega-6) 7.661 g
Linolenic C 18:3 (omega-3) 0.161 g
Stearidonic C 18:4 (omega-3) 0.0 g
Gadoleic C 20:1 (omega-11) 0.139 g
Arachidonic C 20:4 (omega-6) 0.0 g
Eicosapentaenoic C 20:5 (omega-3) 0.0 g
Erucic C 22:1 (omega-9) 0.0 g
Clupanodonic C 22:5 (omega-3) 0.0 g
Docosahexaenoic C 22:6 (omega-3) 0.0 g
Nervonic C 24:1 (omega-9) 0.0 g

 

Saturated fatty acids

 

Fatty acid name Content, g per 100 g of product
Caprylic 8:0 0.132 g
Capric 10:0 0.132 g
Lauric C 12:0 0.784 g
Myristic C 14:0 0.347 g
Pentadecanoic 15:0 0.0 g
Palmitic C 16:0 4.351 g
Stearic C 18:0 2.972 g
Arachidic C 20:0 0.0 g
Behenic C 22:0 0.0 g
Lignoceric C 24:0 0.0 g

 

Sterols

 

Name Content, mass fraction per 100 g of product % of daily value
in figures visually
Total phytosterols 158.0-184.0 mg 307.3% 1001001005
Campesterol 3.6-5.3 mg 8.2% 10
Beta-sitosterol 44.4-49.1 mg 117.5% 10020
Stigmasterol 0.06-0.18 mg 0.3% 0
Delta5-avenasterol 3.6-5.9 mg 11.3% 10
Delta7-stigmasterol 0.18 mg 0.5% 0
Delta7-avenasterol 0.24 mg 0.6% 0
Delta7, 25-stigmastadienol 0.77 mg 1.9% 5
Fucosterol 0.36-0.47 mg 1.1% 0
Cholesterol 0.0 mg 0.0% –

 

CARBOHYDRATES

 

Name Content, mass fraction per 100 g of product % of daily value
in figures visually
Total carbohydrate content 32.7 g 9.3% 10
Mono- and disaccharides 7.5 g 15.0% 20
Glucose 0.05 g 0.5% 0
Fructose 0.05 g 0.1% 0
Galactose 0.0 g 0.0% 0
Sucrose 5.81 g – –
Lactose 0.0 g 0.0% 0
Starch 23.49 g –  –
Maltose 0.0 g – –
Fiber 3.3-4.0 g 14.6% 20
Pectin 0.2 g 4.0% 5
PURINE BASES
Name Content, mass fraction per 100 g of product % of daily value
in figures visually
Total purine content 13.0 mg 10.0% 10

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

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