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Comparing Nutrients in 14 ounces Roasted CashewsVS Navel Oranges

Macros Ratio

Protein Fat Carbs

Roasted Cashews
10%
68%
22%
Navel Oranges
7%
2%
91%
14 oz ▼

Macro Nutrients

78.6%2278kcal
Energy
6.7%194kcal
2278 kcalvs194 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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190%184g
Fat
0.61%0.6g
184 gvs0.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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114%36.3g
Saturated Fat
0.21%0.067g
36.3 gvs0.067 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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40%0.64g
Omega 3
2.23%0.036g
0.64 gvs0.036 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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179%30.4g
Omega 6
0.54%0.091g
30.4 gvs0.091 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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100%130g
Carbohydrate
38.3%49.8g
130 gvs49.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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27.4%20g
Sugars
46.5%33.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
20 gvs33.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
12.3%8.93g
≤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]
NA gvs8.93 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%7.8g
NA gvs7.8 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%17g
NA gvs17 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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31.3%12g
Fiber
23%8.73g
12 gvs8.73 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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109%60.8g
Protein
6.45%3.6g
60.8 gvs3.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
5.3%47.6μg
RAE, retinol activity equivalents
0 μgvs47.6 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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66%0.79mg
Vitamin B1
22.5%0.27mg
Thiamine
0.79 mgvs0.27 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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61%0.79mg
Vitamin B2
15.6%0.2mg
Riboflavin
0.79 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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34.7%5.56mg
Vitamin B3
10.5%1.7mg
Niacin, nicotinic acid, niacinamide
5.56 mgvs1.7 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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97%4.84mg
Vitamin B5
20.7%1.04mg
Pantothenic acid
4.84 mgvs1.04 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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78%1mg
Vitamin B6
24%0.31mg
Pyridoxine
1 mgvs0.31 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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68.5%274μg
Vitamin B9
33.7%135μg
Folates and Folic Acid
274 μgvs135 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
261%235mg
Ascorbic acid
0 mgvs235 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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24.3%3.65mg
Vitamin E
3.97%0.6mg
Tocopherols and Tocotrienols
3.65 mgvs0.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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115%138μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
138 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

18%179mg
Calcium
17%171mg
179 mgvs171 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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979%8.8mg
Copper
17%0.15mg
8.8 mgvs0.15 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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298%24mg
Iron
6.45%0.52mg
24 mgvs0.52 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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246%1032mg
Magnesium
10.4%43.7mg
1032 mgvs43.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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143%3.28mg
Manganese
5%0.12mg
3.28 mgvs0.12 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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278%1945mg
Phosphorus
13%91mg
1945 mgvs91 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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66%2242mg
Potassium
19.4%659mg
2242 mgvs659 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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84.4%46.4μg
Selenium
0%0μg
46.4 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.23%63.5mg
Sodium
0.26%3.97mg
63.5 mgvs3.97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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202%22.2mg
Zinc
2.9%0.32mg
22.2 mgvs0.32 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.18%6.75g
Water
9.22%341g
6.75 gvs341 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Roasted Cashews vs Navel Oranges:
Comparing minerals per 14 ounces for Roasted Cashews vs Navel Oranges:
Comparison of macro-nutrients per 14 ounces:



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