Comparing Nutrients in 14 ounces Valencia Oranges VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Valencia Oranges	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	6.7% 194kcal	79.4% 2302kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	195% 190g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	105% 33.6g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	198% 33.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 19.2g	g per day for Men 19-50 years
Fiber	26% 9.92g	34.5% 13g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	119% 67g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Oil Roasted Cashews	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	66.6% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	99% 1.3mg	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	38.7% 155μg	25% 99μg	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	214% 192mg	1.32% 1.2mg	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	NA	24.3% 3.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	16% 159mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	901% 8.1mg	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	4.47% 0.36mg	300% 24mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	258% 1084mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	288% 6.62mg	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	9.64% 67.5mg	301% 2108mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	73.8% 2508mg	3400mg per day for Men 19-50 years
Selenium	NA	146% 80.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	193% 21.2mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.37% 14g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A, 1.6 times more Vitamin B9 and 161.7 times more Vitamin C than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 4.2 times more Vitamin B1, 5.5 times more Vitamin B2, 6.3 times more Vitamin B3, 3.5 times more Vitamin B5 and 5.1 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Oil Roasted Cashews:

• Raw Valencia Oranges have 24.8 times more Water than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 55.2 times more Copper, 67.2 times more Iron, 27.3 times more Magnesium, 72.5 times more Manganese, 31.2 times more Phosphorus, 3.5 times more Potassium and 89.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Oil Roasted Cashew Nuts have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Cashew Nuts contain 11.8 times more Energy, 159.2 times more Fat, 242.2 times more Saturated Fat, 4.3 times more Omega 3, 192.7 times more Omega 6, 2.5 times more Carbohydrate, 1.3 times more Fiber and 16.2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Oil Roasted Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.