Comparing Nutrients in 1 pound Canned Orange Juice VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Canned Orange Juice	Cashew Nuts	Recommended Dietary Allowance
Energy	7.35% 213kcal	86.5% 2508kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	205% 199g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	110% 35.3g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	208% 35.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.4% 50g	105% 137g	130g per day for Men 19-50 years
Sugars	55% 39.7g	37% 27g	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	15.2% 11g	0.31% 0.23g	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	% 10.3g	% 0.23g	g per day for Men 19-50 years
Sucrose	% 18.4g	% 26.4g	g per day for Men 19-50 years
Fiber	3.6% 1.36g	39.4% 15g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	148% 82.6g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	160% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	78.4% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	145% 1.9mg	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	27.2% 109μg	28.3% 113μg	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	152% 137mg	2.5% 2.27mg	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	6.05% 0.91mg	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Cashew Nuts	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	1106% 9.96mg	0.9mg per day for Men 19-50 years
Fluoride	3.55% 142μg	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	5.67% 0.45mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	315% 1324mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	326% 7.5mg	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	11% 77mg	384% 2690mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	88% 2994mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	238% 26.2mg	11mg per day for Men 19-50 years
Water	10.8% 398g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Cashew Nuts per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Orange Juice vs Cashew Nuts:

• 1 pound of Canned Orange Juice has 60.2 times more Vitamin C than Cashew Nuts.
• While 1 lb of Raw Cashew Nuts contains 10.8 times more Vitamin B1, 2.8 times more Vitamin B2, 5.3 times more Vitamin B3, 4.8 times more Vitamin B5, 13.5 times more Vitamin B6, 4.5 times more Vitamin E and 341 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cashew Nuts provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 1 pound of Cashew Nuts have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Orange Juice vs Cashew Nuts:

• 1 pound of Canned Orange Juice has 16.9 times more Water than Cashew Nuts.
• While 1 lb of Raw Cashew Nuts contains 3.7 times more Calcium, 99.8 times more Copper, 66.8 times more Iron, 29.2 times more Magnesium, 78.8 times more Manganese, 34.9 times more Phosphorus, 3.6 times more Potassium, 199 times more Selenium and 144.5 times more Zinc than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Orange Juice has 1.5 times more Sugars and 48.6 times more Fructose than Cashew Nuts.
• While 1 lb of Raw Cashew Nuts contains 11.8 times more Energy, 292.3 times more Fat, 432.4 times more Saturated Fat, 8.9 times more Omega 3, 288.2 times more Omega 6, 2.7 times more Carbohydrate, 11 times more Fiber and 26.8 times more Protein than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein