Comparing Nutrients in 1 kilogram Oil Roasted Cashew Nuts with Salt VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashew Nuts with Salt	11%	70%	19%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Oil Roasted Cashew Nuts with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	200% 5810kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	492% 478g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	265% 84.8g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	499% 84.8g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	69% 50g	34% 24.6g	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	1.1% 0.8g	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	% 0.8g	NA	g per day for Men 19-50 years
Sucrose	% 48.4g	NA	g per day for Men 19-50 years
Fiber	87% 33g	47.4% 18g	38g per day for Men 19-50 years
Protein	301% 168g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashew Nuts with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	303% 3.63mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.18mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	248% 3.23mg	86% 1.12mg	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	62.5% 250μg	20% 80μg	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	3.33% 3mg	22.2% 20mg	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	61.3% 9.2mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	289% 347μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashew Nuts with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	43% 430mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	2270% 20.4mg	114% 1.03mg	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	756% 60.5mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	650% 2730mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	725% 16.7mg	196% 4.5mg	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	759% 5310mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	186% 6320mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	369% 203μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	205% 3080mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	486% 53.5mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Cashew Nuts with Salt VS Canned Carrots with Liquids and Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Cashew Nuts with Salt versus 1 kg of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Cashew Nuts with Salt vs Canned Carrots with Liquids and Salt:

• 1 kilogram of Oil Roasted Cashew Nuts with Salt has 19.1 times more Vitamin B1, 8.1 times more Vitamin B2, 4.1 times more Vitamin B3, 6.3 times more Vitamin B5, 2.9 times more Vitamin B6, 3.1 times more Vitamin B9, 1.3 times more Vitamin E and 3.5 times more Vitamin K than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains more Vitamin A and 6.7 times more Vitamin C than Oil Roasted Cashew Nuts with Salt.
• 1 kilogram of Oil Roasted Cashew Nuts with Salt have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Oil Roasted Cashew Nuts with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Cashew Nuts with Salt vs Canned Carrots with Liquids and Salt:

• 1 kilogram of Oil Roasted Cashew Nuts with Salt has 1.4 times more Calcium, 19.8 times more Copper, 11.6 times more Iron, 30.3 times more Magnesium, 3.7 times more Manganese, 26.6 times more Phosphorus, 3.7 times more Potassium, 50.8 times more Selenium, 1.3 times more Sodium and 18.4 times more Zinc than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains 39.7 times more Water than Oil Roasted Cashew Nuts with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Cashew Nuts with Salt has 25.3 times more Energy, 341.2 times more Fat, 339.1 times more Saturated Fat, 8.5 times more Omega 3, 151.4 times more Omega 6, 5.6 times more Carbohydrate, 2 times more Sugars, 1.8 times more Fiber and 29 times more Protein than Canned Carrots with Liquids and Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein