Comparing Nutrients in 14 ounces Oranges VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Oranges	Roasted Cashews	Recommended Dietary Allowance
Energy	6.43% 187kcal	78.6% 2278kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	190% 184g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	114% 36.3g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	179% 30.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	100% 130g	130g per day for Men 19-50 years
Sugars	51% 37g	27.4% 20g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	31.3% 12g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	109% 60.8g	56g per day for Men 19-50 years

Vitamins

	Oranges	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	34.7% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	97% 4.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	78% 1mg	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	29.8% 119μg	68.5% 274μg	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	235% 211mg	0% 0mg	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	4.76% 0.71mg	24.3% 3.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Roasted Cashews	Recommended Dietary Allowance
Calcium	16% 159mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	979% 8.8mg	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	4.96% 0.4mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	246% 1032mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	143% 3.28mg	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	7.94% 55.6mg	278% 1945mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	66% 2242mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	84.4% 46.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	202% 22.2mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.18% 6.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Roasted Cashews:

• Raw Oranges have more Vitamin A and more Vitamin C than Dry Roasted Cashew Nuts.
• While Dry Roasted Cashew Nuts contain 2.3 times more Vitamin B1, 5 times more Vitamin B2, 5 times more Vitamin B3, 4.9 times more Vitamin B5, 4.3 times more Vitamin B6, 2.3 times more Vitamin B9, 5.1 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Roasted Cashews:

• Raw Oranges have 51 times more Water than Dry Roasted Cashew Nuts.
• While Dry Roasted Cashew Nuts contain 49.3 times more Copper, 60 times more Iron, 26 times more Magnesium, 33 times more Manganese, 35 times more Phosphorus, 3.1 times more Potassium, 23.4 times more Selenium, more Sodium and 80 times more Zinc than Raw Oranges.
• Both Raw Oranges and Dry Roasted Cashew Nuts have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 1.9 times more Sugars than Dry Roasted Cashew Nuts.
• While Dry Roasted Cashew Nuts contain 12.2 times more Energy, 386.3 times more Fat, 610.5 times more Saturated Fat, 23 times more Omega 3, 425.6 times more Omega 6, 2.8 times more Carbohydrate, 1.3 times more Fiber and 16.3 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Dry Roasted Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.