Comparing Nutrients in 1 kilogram Cashew Butter VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cashew Butter	11%	71%	18%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cashew Butter	Valencia Oranges	Recommended Dietary Allowance
Energy	202% 5870kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	509% 494g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	305% 98g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	480% 81.7g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	NA	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	52.6% 20g	65.8% 25g	38g per day for Men 19-50 years
Protein	314% 176g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	260% 3.12mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	240% 12mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	194% 2.52mg	48.5% 0.63mg	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	170% 680μg	98% 390μg	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	0% 0mg	539% 485mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Butter	Valencia Oranges	Recommended Dietary Allowance
Calcium	43% 430mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	2433% 22mg	41% 0.37mg	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	629% 50.3mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	614% 2580mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	354% 8.15mg	10% 0.23mg	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	653% 4570mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	161% 5460mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	NA	55μg per day for Men 19-50 years
Sodium	10% 150mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	469% 51.6mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cashew Butter vs Valencia Oranges:

• Plain Cashew Butter no Salt has 3.6 times more Vitamin B1, 4.7 times more Vitamin B2, 5.8 times more Vitamin B3, 4.8 times more Vitamin B5, 4 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and more Vitamin C than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cashew Butter vs Valencia Oranges:

• Plain Cashew Butter no Salt has 59.2 times more Copper, 55.9 times more Iron, 25.8 times more Magnesium, 35.4 times more Manganese, 26.9 times more Phosphorus, 3.1 times more Potassium, more Sodium and 86 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 29.2 times more Water than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Raw Valencia Oranges have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Plain Cashew Butter no Salt has 12 times more Energy, 164.7 times more Fat, 278.9 times more Saturated Fat, 10.7 times more Omega 3, 185.6 times more Omega 6, 2.3 times more Carbohydrate and 16.9 times more Protein than Raw Valencia Oranges.
• Both Plain Cashew Butter no Salt and Raw Valencia Oranges have similar amounts of Fiber per 1 kg.
• Both Plain Cashew Butter no Salt as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.