Comparing Nutrients in 1 kilogram Cashew Nuts VS Frozen Orange Juice Concentrate with Calcium

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Frozen Orange Juice Concentrate with Calcium	7%	2%	91%

Macro Nutrients

	Cashew Nuts	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Energy	191% 5530kcal	50.7% 1470kcal	2900kcal per day for Men 19-50 years
Fat	452% 439g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	243% 78g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	458% 78g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	260% 339g	130g per day for Men 19-50 years
Sugars	81.5% 59g	409% 297g	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	104% 75.5g	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	% 65.8g	g per day for Men 19-50 years
Sucrose	% 58g	% 156g	g per day for Men 19-50 years
Fiber	87% 33g	26.3% 10g	38g per day for Men 19-50 years
Protein	325% 182g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	353% 4.23mg	229% 2.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	68.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.64mg	146% 7.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	321% 4.17mg	200% 2.6mg	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	193% 770μg	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	1609% 1448mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	284% 341μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Calcium	37% 370mg	578% 5780mg	1000mg per day for Men 19-50 years
Copper	2439% 22mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.95% 198μg	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	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	695% 2920mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	720% 16.6mg	50.4% 1.16mg	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	447% 3130mg	700mg per day for Men 19-50 years
Potassium	194% 6600mg	185% 6290mg	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	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	525% 57.8mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	1.4% 52g	16.4% 606g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Nuts VS Frozen Orange Juice Concentrate with Calcium per 1 kg

Compare the macro and micronutrient content in 1 kg of Cashew Nuts versus 1 kg of Frozen Orange Juice Concentrate with Calcium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cashew Nuts vs Frozen Orange Juice Concentrate with Calcium:

• 1 kilogram of Cashew Nuts has 1.5 times more Vitamin B1, 1.6 times more Vitamin B6, 1.5 times more Vitamin E and 85.3 times more Vitamin K than Frozen Orange Juice Concentrate with Calcium.
• While 1 kg of Frozen Orange Juice Concentrate with Calcium contains 3 times more Vitamin B2, 3.1 times more Vitamin B9 and 289.6 times more Vitamin C than Raw Cashew Nuts.
• Both Cashew Nuts and Frozen Orange Juice Concentrate with Calcium provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Cashew Nuts have insufficient amounts of Vitamin C
• 1 kilogram of Frozen Orange Juice Concentrate with Calcium have insufficient amounts of Vitamin K
• Both Raw Cashew Nuts as well as Frozen Orange Juice Concentrate with Calcium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cashew Nuts vs Frozen Orange Juice Concentrate with Calcium:

• 1 kilogram of Cashew Nuts has 37.2 times more Copper, 20.2 times more Iron, 8.3 times more Magnesium, 14.3 times more Manganese, 1.9 times more Phosphorus, 49.8 times more Selenium and 36.1 times more Zinc than Frozen Orange Juice Concentrate with Calcium.
• While 1 kg of Frozen Orange Juice Concentrate with Calcium contains 15.6 times more Calcium than Raw Cashew Nuts.
• Both Cashew Nuts and Frozen Orange Juice Concentrate with Calcium contain similar levels of Potassium per one kilogram.
• 1 kilogram of Frozen Orange Juice Concentrate with Calcium lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cashew Nuts has 3.8 times more Energy, 175.4 times more Fat, 131.9 times more Saturated Fat, 3.6 times more Omega 3, 169.2 times more Omega 6, 3.3 times more Fiber and 7.6 times more Protein than Frozen Orange Juice Concentrate with Calcium.
• While 1 kg of Frozen Orange Juice Concentrate with Calcium contains 5 times more Sugars and 151 times more Fructose than Raw Cashew Nuts.
• Both Cashew Nuts and Frozen Orange Juice Concentrate with Calcium offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Frozen Orange Juice Concentrate with Calcium provide inadequate amounts of Omega 3 and Omega 6