Comparing Nutrients in 1 kilogram Marmalade, orange VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Marmalade, orange	0%	0%	100%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Marmalade, orange	Roasted Cashews	Recommended Dietary Allowance
Energy	85% 2460kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	478% 464g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	286% 92g	32g per day for Men 19-50 years
Omega 3	0% 0g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	451% 76.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	510% 663g	251% 327g	130g per day for Men 19-50 years
Sugars	828% 600g	69% 50g	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	18.4% 7g	79% 30g	38g per day for Men 19-50 years
Protein	5.36% 3g	273% 153g	56g per day for Men 19-50 years

Vitamins

	Marmalade, orange	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.25% 0.52mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	244% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	197% 2.56mg	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	22.5% 90μg	173% 690μg	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	53.3% 48mg	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% 0.6mg	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Marmalade, orange	Roasted Cashews	Recommended Dietary Allowance
Calcium	38% 380mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	2467% 22mg	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	18.8% 1.5mg	750% 60mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	619% 2600mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	359% 8.26mg	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	5.7% 40mg	700% 4900mg	700mg per day for Men 19-50 years
Potassium	11% 370mg	166% 5650mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	509% 56mg	11mg per day for Men 19-50 years
Water	8.97% 332g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Marmalade, orange VS Roasted Cashews per 1 kg

Compare the macro and micronutrient content in 1 kg of Marmalade, orange versus 1 kg of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Marmalade, orange vs Roasted Cashews:

• 1 kilogram of Marmalade, orange has more Vitamin C than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 40 times more Vitamin B1, 8 times more Vitamin B2, 26.9 times more Vitamin B3, 81.3 times more Vitamin B5, 13.5 times more Vitamin B6, 7.7 times more Vitamin B9, 15.3 times more Vitamin E and more Vitamin K than Marmalade, orange.
• 1 kilogram of Marmalade, orange have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K
• 1 kilogram of Roasted Cashews have insufficient amounts of Vitamin C
• Both Marmalade, orange as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Marmalade, orange vs Roasted Cashews:

• 1 kilogram of Marmalade, orange has 3.5 times more Sodium than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 24.7 times more Copper, 40 times more Iron, 130 times more Magnesium, 41.3 times more Manganese, 122.5 times more Phosphorus, 15.3 times more Potassium, 19.5 times more Selenium and 140 times more Zinc than Marmalade, orange.
• Both Marmalade, orange and Roasted Cashews contain similar levels of Calcium per one kilogram.
• 1 kilogram of Marmalade, orange lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Marmalade, orange has 2 times more Carbohydrate and 12 times more Sugars than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 2.3 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 4.3 times more Fiber and 51 times more Protein than Marmalade, orange.
• 1 kilogram of Marmalade, orange provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein