Comparing Nutrients in 1 kilogram Oranges VS Plain Cashew Butter with Salt

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Plain Cashew Butter with Salt	7%	74%	19%

Macro Nutrients

	Oranges	Plain Cashew Butter with Salt	Recommended Dietary Allowance
Energy	16.2% 470kcal	210% 6090kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	547% 530g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	331% 106g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	99% 1.6g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	776% 132g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	233% 303g	130g per day for Men 19-50 years
Sugars	129% 94g	125% 91g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	63% 24g	79% 30g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	216% 121g	56g per day for Men 19-50 years

Vitamins

	Oranges	Plain Cashew Butter with Salt	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	69.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	156% 2.03mg	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	75% 300μg	138% 550μg	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	591% 532mg	0% 0mg	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	12% 1.8mg	339% 50.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	253% 303μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Plain Cashew Butter with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	1953% 17.6mg	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	12.5% 1mg	614% 49mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	490% 2060mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	NA	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	20% 140mg	554% 3880mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	131% 4470mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	169% 93μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	197% 2950mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	403% 44.3mg	11mg per day for Men 19-50 years
Water	23.4% 868g	0.63% 23.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Plain Cashew Butter with Salt:

• Raw Oranges have more Vitamin A and more Vitamin C than Plain Cashew Butter with Salt.
• While Plain Cashew Butter with Salt contains 1.8 times more Vitamin B1, 4 times more Vitamin B2, 3.9 times more Vitamin B3, 3.4 times more Vitamin B6, 1.8 times more Vitamin B9, 28.2 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Plain Cashew Butter with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Plain Cashew Butter with Salt:

• Raw Oranges have 37.1 times more Water than Plain Cashew Butter with Salt.
• While Plain Cashew Butter with Salt contains 1.5 times more Calcium, 39.1 times more Copper, 49.1 times more Iron, 20.6 times more Magnesium, 27.7 times more Phosphorus, 2.5 times more Potassium, 18.6 times more Selenium, more Sodium and 63.3 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Plain Cashew Butter with Salt contains 13 times more Energy, 441.9 times more Fat, 707.1 times more Saturated Fat, 22.7 times more Omega 3, 733.3 times more Omega 6, 2.6 times more Carbohydrate, 1.3 times more Fiber and 12.9 times more Protein than Raw Oranges.
• Both Raw Oranges and Plain Cashew Butter with Salt have similar amounts of Sugars per 1 kg.
• Both Raw Oranges as well as Plain Cashew Butter with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.