Comparing Nutrients in 1 kilogram Oranges VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Oranges	Cashew Nuts	Recommended Dietary Allowance
Energy	16.2% 470kcal	191% 5530kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	452% 439g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	243% 78g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	458% 78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	232% 302g	130g per day for Men 19-50 years
Sugars	129% 94g	81.5% 59g	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	0.69% 0.5g	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	NA	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 58g	g per day for Men 19-50 years
Fiber	63% 24g	87% 33g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	325% 182g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cashew Nuts	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	353% 4.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	66.4% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	173% 8.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	321% 4.17mg	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	62.5% 250μg	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	5.56% 5mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	284% 341μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cashew Nuts	Recommended Dietary Allowance
Calcium	40% 400mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	2439% 22mg	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	835% 66.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	695% 2920mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	720% 16.6mg	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	847% 5930mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	194% 6600mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	362% 199μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	525% 57.8mg	11mg per day for Men 19-50 years
Water	23.4% 868g	1.4% 52g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A and 106.4 times more Vitamin C than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 4.9 times more Vitamin B1, 1.5 times more Vitamin B2, 3.8 times more Vitamin B3, 3.5 times more Vitamin B5, 7 times more Vitamin B6, 5 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Cashew Nuts have similar amounts of Vitamin B9 per 1 kg.
• Both Raw Oranges as well as Raw Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Cashew Nuts:

• Raw Oranges have 16.7 times more Water than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 48.8 times more Copper, 66.8 times more Iron, 29.2 times more Magnesium, 66.2 times more Manganese, 42.4 times more Phosphorus, 3.6 times more Potassium, 39.8 times more Selenium and 82.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Cashew Nuts have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.6 times more Sugars than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 11.8 times more Energy, 365.4 times more Fat, 518.9 times more Saturated Fat, 8.9 times more Omega 3, 432.3 times more Omega 6, 2.6 times more Carbohydrate, 1.4 times more Fiber and 19.4 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Raw Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.