Nutritional Information
Consuming 28.3 gm of Cashew nuts, 5 days a week results in lowering the risk of diabetes by 27%. Has 82% unsaturated fatty acids which lowers the levels of cholesterol. Cashew nuts pack proteins, fats and vitamins to a high degree. Proteins, the tissue builders in our system, steal a large dividend of cashew contents. Cashew kernels contain 21% of vegetable proteins. Nutritionally they stand at par with milk, eggs and meat. It also contains a high concentration of much needed amino acids in right proportions which is very rare in nuts.
Indian cashews are nature`s proven finest diet. Its an all time all place snack. It is a storehouse of nutrients. It contains protein, fat, moisture, carbohydrates, phosphorus, calcium, iron and other mineral elements. Eating nuts can be very beneficial as long as they replace other foods and are not just added to the diet.
Cashew nut kernel contains 47% fat, but 82% of this fat is unsaturated fatty acids. This is important because no dietician will prescribe a saturated fat packet to any one due to its high cholesterol content. Unsaturated fat eliminates the possibility of, and actually lowers, the cholesterol level in blood.
The most prominent vitamins in cashew are Vitamin A, D and E. These vitamins help assimilate the fats and increase the immunity level. Cashew comprises a surprising spectrum of vitamins and Amino acids in the right proportions.
The percentage of Arginine is 10.3, Histidine 1.8, Lysine 3.3, Tyrosine 3.2, Phenylalamine 4.4, Cyctine 1.0, Methinonine 1.3, Valine 4.5. Many people mistakenly believe that cashew contain cholesterol. The fact is that there is no cholesterol in nuts since it is a plant product.
Cashew kernel is a rich source of minerals like calcium, phosphorus and iron. They protect the human nervous system.
* Source: en.wikipedia.org/wiki, www.cashewindia.org
Nutrition Facts
NUTRIENTS IN 100G OF CASHEWNUTS
| Nutrient | Units | Value |
|---|---|---|
| Calories | Kcal | 570 |
| Protein | g | 15 |
| Total Fat | g | 46 |
| Saturated Fat | g | 9 |
| Monounsaturated Fat | g | 27 |
| Polyunsaturated Fat | g | 8 |
| Linoleic acid (18.2) | g | 7.66 |
| Linolenic acid (18.3) | g | 0.16 |
| Cholesterol | mg | 0 |
| Carbohydrate | g | 33 |
| Fiber | g | 3 |
| Calcium | mg | 45 |
| Iron | mg | 6.00 |
| Magnesium | mg | 260 |
| Phosphorus | mg | 490 |
| Pottasium | mg | 565 |
| Sodium | mg | 16 |
| Zinc | mg | 5.60 |
| Copper | mg | 2.22 |
| Manganese | mg | 0.83 |
| Selenium | mcg | 11.70 |
| Thiamin | mg | 0.20 |
| Riboflavin | mg | 0.20 |
| Niacin | mg | 1.40 |
| Pantothenic acid | mg | 1.22 |
| Vitamin B6 | mg | 0.26 |
| Folate | mg | 69 |
| Vitamin K | mcg | 34.70 |
| Tocopherol, alpha | mg | 0.92 |
| Tocopherol, beta | mg | n/a |
| Tocopherol, gamma | mg | n/a |
| Tocopherol, delta | mg | n/a |
| Total Phytosterols | mg | 158 |
| Stigmasterol | mg | n/a |
| Campesterol | mg | n/a |
| beta-stiosterol | mg | n/a |
| Lutein + Zeaxanthin | mcg | 23 |
Source: USDA National Nutrient Datebase for Standard Reference, Release 17, 2004
g = gram , mg = milligram; mcg – microgram
