Comparing Nutrients in 1 pound Oranges with Peel VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Oranges with Peel	Cashew Nuts	Recommended Dietary Allowance
Energy	9.85% 286kcal	86.5% 2508kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	205% 199g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	110% 35.3g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	54% 70.3g	105% 137g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 26.4g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	39.4% 15g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	148% 82.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	160% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	78.4% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	2.5% 2.27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cashew Nuts	Recommended Dietary Allowance
Calcium	31.8% 318mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	1106% 9.96mg	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	45.4% 3.63mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	315% 1324mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.3% 100mg	384% 2690mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	88% 2994mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	238% 26.2mg	11mg per day for Men 19-50 years
Water	10% 373g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cashew Nuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel 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 Oranges with Peel vs Cashew Nuts:

• 1 pound of Oranges with Peel has 142 times more Vitamin C than Cashew Nuts.
• While 1 lb of Raw Cashew Nuts contains 4.2 times more Vitamin B1, 2.1 times more Vitamin B3, 2.6 times more Vitamin B5 and 4.5 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Cashew Nuts provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Cashew Nuts have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Raw Cashew Nuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Cashew Nuts:

• 1 pound of Oranges with Peel has 1.9 times more Calcium and 15.8 times more Water than Cashew Nuts.
• While 1 lb of Raw Cashew Nuts contains 38.5 times more Copper, 8.4 times more Iron, 20.9 times more Magnesium, 27 times more Phosphorus, 3.4 times more Potassium, 28.4 times more Selenium and 52.5 times more Zinc than Raw Oranges with Peel .
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 1.4 times more Fiber than Cashew Nuts.
• While 1 lb of Raw Cashew Nuts contains 8.8 times more Energy, 146.2 times more Fat, 222.4 times more Saturated Fat, 3.9 times more Omega 3, 176.9 times more Omega 6, 1.9 times more Carbohydrate and 14 times more Protein than Raw Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6