Comparing Nutrients in 1 kilogram Oil Roasted Cashew Nuts with Salt VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashew Nuts with Salt	11%	70%	19%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Oil Roasted Cashew Nuts with Salt	Navel Oranges	Recommended Dietary Allowance
Energy	200% 5810kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	492% 478g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	265% 84.8g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	499% 84.8g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	96% 125g	130g per day for Men 19-50 years
Sugars	69% 50g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	% 48.4g	% 42.8g	g per day for Men 19-50 years
Fiber	87% 33g	58% 22g	38g per day for Men 19-50 years
Protein	301% 168g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashew Nuts with Salt	Navel 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	303% 3.63mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.18mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	248% 3.23mg	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	289% 347μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashew Nuts with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	43% 430mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	2270% 20.4mg	43.3% 0.39mg	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	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	650% 2730mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	725% 16.7mg	12.6% 0.29mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	186% 6320mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	369% 203μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	205% 3080mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	486% 53.5mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Cashew Nuts with Salt VS Navel Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Cashew Nuts with Salt versus 1 kg of Navel Oranges 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 Navel Oranges:

• 1 kilogram of Oil Roasted Cashew Nuts with Salt has 5.3 times more Vitamin B1, 4.3 times more Vitamin B2, 4.1 times more Vitamin B3, 3.4 times more Vitamin B5, 4.1 times more Vitamin B6, 6.1 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 1.4 times more Vitamin B9 and 197 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 C
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Cashew Nuts with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Cashew Nuts with Salt vs Navel Oranges:

• 1 kilogram of Oil Roasted Cashew Nuts with Salt has 52.4 times more Copper, 46.5 times more Iron, 24.8 times more Magnesium, 57.5 times more Manganese, 23.1 times more Phosphorus, 3.8 times more Potassium, more Selenium, 308 times more Sodium and 66.9 times more Zinc than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 36.7 times more Water than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Navel Oranges contain similar levels of Calcium per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Cashew Nuts with Salt has 11.9 times more Energy, 318.5 times more Fat, 498.7 times more Saturated Fat, 7.6 times more Omega 3, 368.6 times more Omega 6, 2.4 times more Carbohydrate, 1.5 times more Fiber and 18.5 times more Protein than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 1.7 times more Sugars and 28.1 times more Fructose than Oil Roasted Cashew Nuts with Salt.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein