Comparing Nutrients in 100 calories Valencia Oranges VS Oil Roasted Cashew Nuts with Salt

Weight per 100 calories

• Valencia Oranges: 204g
• Oil Roasted Cashew Nuts with Salt: 17g

Oil Roasted Cashew Nuts with Salt have 11.9 times more energy per unit of mass than Raw Valencia Oranges, which is very high in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 100 calories - Valencia Oranges or Oil Roasted Cashew Nuts with Salt?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Oil Roasted Cashew Nuts with Salt	11%	70%	19%

Macro Nutrients

	Valencia Oranges	Oil Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	8.48% 8.22g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	0.73% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	8.6% 1.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	4% 5.2g	130g per day for Men 19-50 years
Sugars	NA	1.2% 0.86g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.019% 0.014g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 0.83g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	3.8% 2.12g	5.18% 2.9g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Oil Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.28% 0.082mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	1.87% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.9% 0.13mg	4.28% 0.056mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 79.6μg	1.08% 4.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	110% 99mg	0.057% 0.052mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.98% 5.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Oil Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	0.74% 7.4mg	1000mg per day for Men 19-50 years
Copper	8.4% 0.076mg	39% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	2.3% 0.18mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	4.86% 20.4mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	12.5% 0.29mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.96% 34.7mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	NA	6.35% 3.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.53% 53mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	8.37% 0.92mg	11mg per day for Men 19-50 years
Water	4.76% 176g	0.011% 0.4g	3700g per day for Men 19-50 years

Valencia Oranges VS Oil Roasted Cashew Nuts With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Valencia Oranges or Oil Roasted Cashew Nuts with Salt?

Lets compare vitamin content per 100 calories of Valencia Oranges vs Oil Roasted Cashew Nuts with Salt:

• 100 calories of Valencia Oranges have more Vitamin A, 2.8 times more Vitamin B1, 2.2 times more Vitamin B2, 1.9 times more Vitamin B3, 3.4 times more Vitamin B5, 2.3 times more Vitamin B6, 18.5 times more Vitamin B9 and 1916.9 times more Vitamin C than Oil Roasted Cashew Nuts with Salt.
• 100 calories of Oil Roasted Cashew Nuts with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Valencia Oranges as well as Oil Roasted Cashew Nuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Valencia Oranges vs Oil Roasted Cashew Nuts with Salt:

• 100 calories of Valencia Oranges have 11 times more Calcium, 3.4 times more Potassium and 437.5 times more Water than Oil Roasted Cashew Nuts with Salt.
• While 100 kcal of Oil Roasted Cashew Nuts with Salt contain 4.7 times more Copper, 5.7 times more Iron, 2.3 times more Magnesium, 6.1 times more Manganese, 2.6 times more Phosphorus, more Sodium and 7.5 times more Zinc than Raw Valencia Oranges.
• 100 calories of Valencia Oranges lack sufficient amounts of Zinc
• 100 calories of Oil Roasted Cashew Nuts with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Valencia Oranges have 2.8 times more Omega 3, 4.7 times more Carbohydrate and 9 times more Fiber than Oil Roasted Cashew Nuts with Salt.
• While 100 kcal of Oil Roasted Cashew Nuts with Salt contain 13.4 times more Fat, 20.4 times more Saturated Fat, 16.3 times more Omega 6 and 1.4 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Oil Roasted Cashew Nuts with Salt offer comparable quantities of Energy per 100 calories.
• 100 calories of Valencia Oranges provide inadequate amounts of Omega 6
• 100 calories of Oil Roasted Cashew Nuts with Salt provide inadequate amounts of Omega 3 and Fiber