Comparing Nutrients in 14 ounces Oil Roasted Cashew Nuts with Salt VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashew Nuts with Salt	11%	70%	19%
Oranges	7%	2%	91%

Macro Nutrients

	Oil Roasted Cashew Nuts with Salt	Oranges	Recommended Dietary Allowance
Energy	79.5% 2306kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	195% 190g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	105% 33.6g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	198% 33.6g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	36% 46.6g	130g per day for Men 19-50 years
Sugars	27.4% 20g	51% 37g	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	0.44% 0.32g	NA	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 19.2g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	25% 9.53g	38g per day for Men 19-50 years
Protein	119% 67g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashew Nuts with Salt	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.6% 0.87mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	18.3% 0.24mg	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	25% 99μg	29.8% 119μg	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	1.32% 1.2mg	235% 211mg	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	24.3% 3.65mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashew Nuts with Salt	Oranges	Recommended Dietary Allowance
Calcium	17% 171mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	901% 8.1mg	20% 0.18mg	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	300% 24mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	258% 1084mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	288% 6.62mg	4.3% 0.099mg	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	301% 2108mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	73.8% 2508mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	146% 80.6μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	81.5% 1222mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	193% 21.2mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Cashew Nuts with Salt vs Oranges:

• Oil Roasted Cashew Nuts with Salt have 4.2 times more Vitamin B1, 5.5 times more Vitamin B2, 6.2 times more Vitamin B3, 3.5 times more Vitamin B5, 5.4 times more Vitamin B6, 5.1 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A and 177.3 times more Vitamin C than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Raw Oranges have similar amounts of Vitamin B9 per 14 oz.
• Both Oil Roasted Cashew Nuts with Salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Cashew Nuts with Salt vs Oranges:

• Oil Roasted Cashew Nuts with Salt have 45.4 times more Copper, 60.5 times more Iron, 27.3 times more Magnesium, 66.7 times more Manganese, 37.9 times more Phosphorus, 3.5 times more Potassium, 40.6 times more Selenium, more Sodium and 76.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 37.1 times more Water than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Raw Oranges have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Cashew Nuts with Salt have 12.4 times more Energy, 398.1 times more Fat, 565.2 times more Saturated Fat, 9.7 times more Omega 3, 471 times more Omega 6, 2.6 times more Carbohydrate, 1.4 times more Fiber and 17.9 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.9 times more Sugars than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.