Comparing Nutrients in 1 pound Oil Roasted Cashew Nuts with Salt VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashew Nuts with Salt	11%	70%	19%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Oil Roasted Cashew Nuts with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	91% 2635kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	223% 217g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	120% 38.5g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	226% 38.5g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	15.4% 11g	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	0.5% 0.36g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 22g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	136% 76.4g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashew Nuts with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.65mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.2% 7.87mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	39% 0.51mg	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	28.3% 113μg	9.07% 36.3μg	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	1.5% 1.36mg	10% 9.07mg	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	28% 4.17mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	131% 157μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashew Nuts with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	19.5% 195mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	1030% 9.27mg	52% 0.47mg	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	343% 27.4mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	295% 1238mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	329% 7.57mg	88.7% 2.04mg	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	344% 2409mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	84.3% 2867mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	93% 1397mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	221% 24.3mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Cashew Nuts with Salt VS Canned Carrots with Liquids and Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Cashew Nuts with Salt versus 1 lb of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Oil Roasted Cashew Nuts with Salt has 19.1 times more Vitamin B1, 8.1 times more Vitamin B2, 4.1 times more Vitamin B3, 6.3 times more Vitamin B5, 2.9 times more Vitamin B6, 3.1 times more Vitamin B9, 1.3 times more Vitamin E and 3.5 times more Vitamin K than Canned Carrots with Liquids and Salt.
• While 1 lb of Canned Carrots Solids and Liquids with Salt contains more Vitamin A and 6.7 times more Vitamin C than Oil Roasted Cashew Nuts with Salt.
• 1 pound of Oil Roasted Cashew Nuts with Salt have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Oil Roasted Cashew Nuts with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Cashew Nuts with Salt vs Canned Carrots with Liquids and Salt:

• 1 pound of Oil Roasted Cashew Nuts with Salt has 1.4 times more Calcium, 19.8 times more Copper, 11.6 times more Iron, 30.3 times more Magnesium, 3.7 times more Manganese, 26.6 times more Phosphorus, 3.7 times more Potassium, 50.8 times more Selenium, 1.3 times more Sodium and 18.4 times more Zinc than Canned Carrots with Liquids and Salt.
• While 1 lb of Canned Carrots Solids and Liquids with Salt contains 39.7 times more Water than Oil Roasted Cashew Nuts with Salt.
• 1 pound of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Cashew Nuts with Salt has 25.3 times more Energy, 341.2 times more Fat, 339.1 times more Saturated Fat, 8.5 times more Omega 3, 151.4 times more Omega 6, 5.6 times more Carbohydrate, 2 times more Sugars, 1.8 times more Fiber and 29 times more Protein than Canned Carrots with Liquids and Salt.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein