Comparing Nutrients in 1 pound Oil Roasted Cashew Nuts with Salt VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashew Nuts with Salt	11%	70%	19%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Oil Roasted Cashew Nuts with Salt	Navel Oranges	Recommended Dietary Allowance
Energy	91% 2635kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	223% 217g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	120% 38.5g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	226% 38.5g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	43.8% 57g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	% 22g	% 19.4g	g per day for Men 19-50 years
Fiber	39.4% 15g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	136% 76.4g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashew Nuts with Salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.65mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.2% 7.87mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	131% 157μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashew Nuts with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	19.5% 195mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	1030% 9.27mg	19.7% 0.18mg	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	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	295% 1238mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	329% 7.57mg	5.7% 0.13mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	84.3% 2867mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	93% 1397mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	221% 24.3mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Cashew Nuts with Salt VS Navel Oranges per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Cashew Nuts with Salt versus 1 lb of Navel Oranges 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 Navel Oranges:

• 1 pound of Oil Roasted Cashew Nuts with Salt has 5.3 times more Vitamin B1, 4.3 times more Vitamin B2, 4.1 times more Vitamin B3, 3.4 times more Vitamin B5, 4.1 times more Vitamin B6, 6.1 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 1.4 times more Vitamin B9 and 197 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 C
• 1 pound of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Cashew Nuts with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Cashew Nuts with Salt vs Navel Oranges:

• 1 pound of Oil Roasted Cashew Nuts with Salt has 52.4 times more Copper, 46.5 times more Iron, 24.8 times more Magnesium, 57.5 times more Manganese, 23.1 times more Phosphorus, 3.8 times more Potassium, more Selenium, 308 times more Sodium and 66.9 times more Zinc than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 36.7 times more Water than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Navel Oranges contain similar levels of Calcium per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Cashew Nuts with Salt has 11.9 times more Energy, 318.5 times more Fat, 498.7 times more Saturated Fat, 7.6 times more Omega 3, 368.6 times more Omega 6, 2.4 times more Carbohydrate, 1.5 times more Fiber and 18.5 times more Protein than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 1.7 times more Sugars and 28.1 times more Fructose than Oil Roasted Cashew Nuts with Salt.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein