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

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cashew Nuts	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	191% 5530kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	452% 439g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	243% 78g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	458% 78g	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	81.5% 59g	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	0.69% 0.5g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 58g	NA	g per day for Men 19-50 years
Fiber	87% 33g	47.4% 18g	38g per day for Men 19-50 years
Protein	325% 182g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	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	353% 4.23mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.64mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	321% 4.17mg	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	5.56% 5mg	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	60% 9mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	284% 341μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	37% 370mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	2439% 22mg	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	835% 66.8mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	695% 2920mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	720% 16.6mg	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	847% 5930mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	194% 6600mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	362% 199μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	525% 57.8mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	1.4% 52g	25% 930g	3700g per day for Men 19-50 years

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

• Raw Cashew Nuts have 22.3 times more Vitamin B1, 2.1 times more Vitamin B2, 2.5 times more Vitamin B3, 6.2 times more Vitamin B5, 3.7 times more Vitamin B6, 3.1 times more Vitamin B9, 1.2 times more Vitamin E and 3.5 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A and 4 times more Vitamin C than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Cashew Nuts have 21.3 times more Copper, 12.8 times more Iron, 32.4 times more Magnesium, 3.7 times more Manganese, 29.7 times more Phosphorus, 3.8 times more Potassium, 49.8 times more Selenium and 19.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 20 times more Sodium and 17.9 times more Water than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Cashew Nuts have 24 times more Energy, 313.2 times more Fat, 311.3 times more Saturated Fat, 7.8 times more Omega 3, 139 times more Omega 6, 5.6 times more Carbohydrate, 2.4 times more Sugars, 1.8 times more Fiber and 31.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Raw Cashew Nuts as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.