Comparing Nutrients in 1 kilogram Cashew Nuts VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Carrots	8%	5%	87%

Macro Nutrients

	Cashew Nuts	Carrots	Recommended Dietary Allowance
Energy	191% 5530kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	452% 439g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	243% 78g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	458% 78g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	73.7% 96g	130g per day for Men 19-50 years
Sugars	81.5% 59g	65.4% 47.4g	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	7.6% 5.5g	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	% 0.5g	% 5.9g	g per day for Men 19-50 years
Sucrose	% 58g	% 36g	g per day for Men 19-50 years
Fiber	87% 33g	73.7% 28g	38g per day for Men 19-50 years
Protein	325% 182g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	353% 4.23mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.64mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	321% 4.17mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	284% 341μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Carrots	Recommended Dietary Allowance
Calcium	37% 370mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	2439% 22mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	695% 2920mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	720% 16.6mg	62% 1.43mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	194% 6600mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	362% 199μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	525% 57.8mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	1.4% 52g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cashew Nuts vs Carrots:

• Raw Cashew Nuts have 6.4 times more Vitamin B1, 3.2 times more Vitamin B5, 3 times more Vitamin B6, 1.3 times more Vitamin B9, 1.4 times more Vitamin E and 2.6 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain more Vitamin A and 11.8 times more Vitamin C than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Raw Carrots have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
• Both Raw Cashew Nuts as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cashew Nuts vs Carrots:

• Raw Cashew Nuts have 48.8 times more Copper, 22.3 times more Iron, 24.3 times more Magnesium, 11.6 times more Manganese, 16.9 times more Phosphorus, 2.1 times more Potassium, 199 times more Selenium and 24.1 times more Zinc than Raw Carrots.
• While Raw Carrots contain 5.8 times more Sodium and 17 times more Water than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Raw Carrots have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Cashew Nuts have 13.5 times more Energy, 182.7 times more Fat, 243.2 times more Saturated Fat, 31 times more Omega 3, 77.8 times more Omega 6, 3.2 times more Carbohydrate, 1.2 times more Sugars and 19.6 times more Protein than Raw Carrots.
• Both Raw Cashew Nuts and Raw Carrots have similar amounts of Fiber per 1 kg.
• Both Raw Cashew Nuts as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.