Comparing Nutrients in 1 pound Cashew Nuts VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Cashew Nuts	Fresh Orange juice	Recommended Dietary Allowance
Energy	86.5% 2508kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	205% 199g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	110% 35.3g	0.34% 0.11g	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	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	36.3% 47g	130g per day for Men 19-50 years
Sugars	37% 27g	52.6% 38g	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	13.3% 9.6g	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	% 8.2g	g per day for Men 19-50 years
Sucrose	% 26.4g	% 18.8g	g per day for Men 19-50 years
Fiber	39.4% 15g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	148% 82.6g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	160% 1.9mg	34% 0.41mg	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	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.4% 3.9mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.9mg	14% 0.18mg	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	34% 136μg	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	252% 227mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Fresh Orange juice	Recommended Dietary Allowance
Calcium	16.8% 168mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	1106% 9.96mg	22% 0.2mg	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	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	315% 1324mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	326% 7.5mg	2.76% 0.064mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	88% 2994mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	164% 90μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	238% 26.2mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Nuts VS Fresh Orange juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Cashew Nuts versus 1 lb of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cashew Nuts vs Fresh Orange juice:

• 1 pound of Cashew Nuts has 4.7 times more Vitamin B1, 1.9 times more Vitamin B2, 2.7 times more Vitamin B3, 4.5 times more Vitamin B5, 10.4 times more Vitamin B6, 22.5 times more Vitamin E and 341 times more Vitamin K than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 100 times more Vitamin C than Raw Cashew Nuts.
• Both Cashew Nuts and Fresh Orange juice provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Cashew Nuts have insufficient amounts of Vitamin C
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Cashew Nuts as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cashew Nuts vs Fresh Orange juice:

• 1 pound of Cashew Nuts has 3.4 times more Calcium, 49.9 times more Copper, 33.4 times more Iron, 26.5 times more Magnesium, 118.2 times more Manganese, 34.9 times more Phosphorus, 3.3 times more Potassium, 199 times more Selenium and 115.6 times more Zinc than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 17 times more Water than Raw Cashew Nuts.
• 1 pound of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cashew Nuts has 12.3 times more Energy, 219.3 times more Fat, 324.3 times more Saturated Fat, 5.6 times more Omega 3, 268.3 times more Omega 6, 2.9 times more Carbohydrate, 16.5 times more Fiber and 26 times more Protein than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 1.4 times more Sugars and 42.4 times more Fructose than Raw Cashew Nuts.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein