Comparing Nutrients in 14 ounces Navel Oranges VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Navel Oranges	Cashew Nuts	Recommended Dietary Allowance
Energy	6.7% 194kcal	75.7% 2195kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	179% 174g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	97% 31g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	182% 31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	92% 120g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	32.4% 23.5g	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	12.3% 8.93g	0.27% 0.2g	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	% 7.8g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 17g	% 23g	g per day for Men 19-50 years
Fiber	23% 8.73g	34.5% 13g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	129% 72.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cashew Nuts	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	22.5% 0.27mg	140% 1.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	68.6% 3.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	127% 1.66mg	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	33.7% 135μg	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	261% 235mg	2.2% 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	3.97% 0.6mg	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	113% 135μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cashew Nuts	Recommended Dietary Allowance
Calcium	17% 171mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	968% 8.7mg	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	6.45% 0.52mg	331% 26.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	276% 1159mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	286% 6.57mg	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	13% 91mg	336% 2354mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	77% 2619mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	209% 23mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.56% 20.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cashew Nuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Cashew Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Navel Oranges vs Cashew Nuts:

• 14 ounces of Navel Oranges have 1.4 times more Vitamin B9 and 118.2 times more Vitamin C than Cashew Nuts.
• While 14 oz of Raw Cashew Nuts contain 6.2 times more Vitamin B1, 2.5 times more Vitamin B3, 3.3 times more Vitamin B5, 5.3 times more Vitamin B6, 6 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Cashew Nuts provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Cashew Nuts have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Cashew Nuts:

• 14 ounces of Navel Oranges have 16.5 times more Water than Cashew Nuts.
• While 14 oz of Raw Cashew Nuts contain 56.3 times more Copper, 51.4 times more Iron, 26.5 times more Magnesium, 57.1 times more Manganese, 25.8 times more Phosphorus, 4 times more Potassium, more Selenium and 72.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cashew Nuts contain similar levels of Calcium per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 1.4 times more Sugars and 45 times more Fructose than Cashew Nuts.
• While 14 oz of Raw Cashew Nuts contain 11.3 times more Energy, 292.3 times more Fat, 457.8 times more Saturated Fat, 6.9 times more Omega 3, 338.3 times more Omega 6, 2.4 times more Carbohydrate, 1.5 times more Fiber and 20 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein