Comparing Nutrients in 1 pound Cashew Nuts VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cashew Nuts	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	86.5% 2508kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	205% 199g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	110% 35.3g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	208% 35.3g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	19.3% 25g	130g per day for Men 19-50 years
Sugars	37% 27g	15.5% 11.2g	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	0.31% 0.23g	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 26.4g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	18% 6.8g	38g per day for Men 19-50 years
Protein	148% 82.6g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	160% 1.9mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.4% 3.9mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.9mg	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	10.2% 41μg	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	2.5% 2.27mg	13.6% 12.2mg	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	27.2% 4.1mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	16.8% 168mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	1106% 9.96mg	52.4% 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	379% 30.3mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	315% 1324mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	326% 7.5mg	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	384% 2690mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	88% 2994mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	164% 90μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	238% 26.2mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	11.4% 422g	3700g per day for Men 19-50 years

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

• Raw Cashew Nuts have 23.5 times more Vitamin B1, 1.9 times more Vitamin B2, 1.9 times more Vitamin B3, 6.4 times more Vitamin B5, 3.7 times more Vitamin B6, 2.8 times more Vitamin B9, 1.2 times more Vitamin E and 3.5 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A and 5.4 times more Vitamin C than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cashew Nuts vs Canned Carrots with Salt:

• Raw Cashew Nuts have 1.5 times more Calcium, 21.1 times more Copper, 10.4 times more Iron, 36.5 times more Magnesium, 3.7 times more Manganese, 24.7 times more Phosphorus, 3.7 times more Potassium, 49.8 times more Selenium and 22.2 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 20.2 times more Sodium and 17.9 times more Water than Raw Cashew Nuts.

Comparison of macro-nutrients per 1 pound:

• Raw Cashew Nuts have 22.1 times more Energy, 230.8 times more Fat, 216.2 times more Saturated Fat, 5.6 times more Omega 3, 98.5 times more Omega 6, 5.4 times more Carbohydrate, 2.4 times more Sugars, 2.2 times more Fiber and 28.5 times more Protein than Drained Canned Carrots with Salt.
• Both Raw Cashew Nuts as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.