Comparing Nutrients in 14 ounces Cashew Nuts VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cashew Nuts	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	75.7% 2195kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	179% 174g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	182% 31g	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	92% 120g	17% 22g	130g per day for Men 19-50 years
Sugars	32.4% 23.5g	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	0.27% 0.2g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 23g	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	129% 72.3g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	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	140% 1.68mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.6% 3.43mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.66mg	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	2.2% 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% 3.57mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 135μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	14.7% 147mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	968% 8.7mg	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	331% 26.5mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	276% 1159mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	286% 6.57mg	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	336% 2354mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	77% 2619mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.56% 20.6g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cashew Nuts vs Canned Carrots with Salt:

• Raw Cashew Nuts have 23.5 times more Vitamin B1, 1.9 times more Vitamin B2, 1.9 times more Vitamin B3, 6.4 times more Vitamin B5, 3.7 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 5.4 times more Vitamin C than Raw Cashew Nuts.
• Both Raw 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 Cashew Nuts vs Canned Carrots with Salt:

• Raw Cashew Nuts have 1.5 times more Calcium, 21.1 times more Copper, 10.4 times more Iron, 36.5 times more Magnesium, 3.7 times more Manganese, 24.7 times more Phosphorus, 3.7 times more Potassium, 49.8 times more Selenium and 22.2 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 20.2 times more Sodium and 17.9 times more Water than Raw Cashew Nuts.

Comparison of macro-nutrients per 14 ounces:

• Raw Cashew Nuts have 22.1 times more Energy, 230.8 times more Fat, 216.2 times more Saturated Fat, 5.6 times more Omega 3, 98.5 times more Omega 6, 5.4 times more Carbohydrate, 2.4 times more Sugars, 2.2 times more Fiber and 28.5 times more Protein than Drained Canned Carrots with Salt.
• Both Raw Cashew Nuts as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.