Comparing Nutrients in 14 ounces Oil Roasted Cashews VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Oil Roasted Cashews	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	79.4% 2302kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	195% 190g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	105% 33.6g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	198% 33.6g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	17% 22g	130g per day for Men 19-50 years
Sugars	27.4% 20g	13.6% 9.84g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	119% 67g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.6% 0.87mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	34% 0.44mg	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	8.93% 35.7μg	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	12% 10.7mg	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	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	17% 171mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	901% 8.1mg	46% 0.41mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	258% 1084mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	288% 6.62mg	77.7% 1.8mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	73.8% 2508mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	146% 80.6μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	193% 21.2mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.37% 14g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Cashews vs Canned Carrots with Salt:

• Oil Roasted Cashew Nuts have 20.2 times more Vitamin B1, 7.3 times more Vitamin B2, 3.1 times more Vitamin B3, 6.5 times more Vitamin B5, 2.9 times more Vitamin B6, 2.8 times more Vitamin B9, 1.2 times more Vitamin E and 3.5 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A and 9 times more Vitamin C than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Cashews vs Canned Carrots with Salt:

• Oil Roasted Cashew Nuts have 1.7 times more Calcium, 19.6 times more Copper, 9.5 times more Iron, 34.1 times more Magnesium, 3.7 times more Manganese, 22.1 times more Phosphorus, 3.5 times more Potassium, 50.8 times more Selenium and 20.6 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 18.6 times more Sodium and 26.7 times more Water than Oil Roasted Cashew Nuts.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Cashew Nuts have 23.2 times more Energy, 251.4 times more Fat, 235.5 times more Saturated Fat, 6.2 times more Omega 3, 107.3 times more Omega 6, 5.4 times more Carbohydrate, 2 times more Sugars, 2.2 times more Fiber and 26.3 times more Protein than Drained Canned Carrots with Salt.
• Both Oil Roasted Cashew Nuts as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.