Comparing Nutrients in 1 pound Oil Roasted Cashews VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Oil Roasted Cashews	Florida Oranges	Recommended Dietary Allowance
Energy	91% 2631kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	223% 217g	0.98% 0.95g	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	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	226% 38.5g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	57% 41.5g	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	28.6% 11g	38g per day for Men 19-50 years
Protein	136% 76.4g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.65mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.2% 7.87mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	17.8% 0.23mg	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	19.3% 77μg	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	227% 204mg	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	5.44% 0.82mg	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 Cashews	Florida 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	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	295% 1238mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	329% 7.57mg	4.73% 0.11mg	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	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	84.3% 2867mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0% 0mg	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	0.43% 15.8g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Cashews VS Florida Oranges per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Cashews versus 1 lb of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Cashews vs Florida Oranges:

• 1 pound of Oil Roasted Cashews has 3.6 times more Vitamin B1, 5.5 times more Vitamin B2, 4.3 times more Vitamin B3, 3.5 times more Vitamin B5, 6.3 times more Vitamin B6, 1.5 times more Vitamin B9, 5.1 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 150 times more Vitamin C than Oil Roasted Cashew Nuts.
• 1 pound of Oil Roasted Cashews have insufficient amounts of Vitamin C
• 1 pound of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Cashew Nuts as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Cashews vs Florida Oranges:

• 1 pound of Oil Roasted Cashews has 52.4 times more Copper, 67.2 times more Iron, 27.3 times more Magnesium, 69.5 times more Manganese, 44.3 times more Phosphorus, 3.7 times more Potassium, 40.6 times more Selenium and 66.9 times more Zinc than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 25 times more Water than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashews and Florida Oranges contain similar levels of Calcium per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Cashews has 12.6 times more Energy, 227.5 times more Fat, 339.1 times more Saturated Fat, 6.2 times more Omega 3, 273.5 times more Omega 6, 2.6 times more Carbohydrate, 1.4 times more Fiber and 24.1 times more Protein than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 1.8 times more Sugars than Oil Roasted Cashew Nuts.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein