Comparing Nutrients in 300 calories Oil Roasted Cashews VS Canned Carrots with Salt

Weight per 300 calories

• Oil Roasted Cashews: 51.7g
• Canned Carrots with Salt: 1200g

Oil Roasted Cashews have 23.2 times more energy per 100g than Canned Carrots with Salt. It has very high energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 300 calories - Oil Roasted Cashews or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Oil Roasted Cashews	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	25.5% 24.7g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	25.8% 4.4g	5.58% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	51% 66.5g	130g per day for Men 19-50 years
Sugars	3.57% 2.6g	41% 29.8g	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	0.057% 0.041g	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	% 0.041g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	4.5% 1.7g	47.4% 18g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.67% 0.11mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.9mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	103% 1.34mg	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	3.23% 13μg	27% 108μg	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	0.17% 0.16mg	36% 32.4mg	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	3.17% 0.48mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	2.22% 22.2mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	139% 1.25mg	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	39% 3.13mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	33.6% 141mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	235% 5.4mg	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	39.2% 275mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	9.6% 327mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.72mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.049% 1.8g	30% 1115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oil Roasted Cashews vs Canned Carrots with Salt:

• Drained Canned Carrots with Salt contain more Vitamin A, 3.2 times more Vitamin B2, 7.4 times more Vitamin B3, 3.6 times more Vitamin B5, 8 times more Vitamin B6, 8.4 times more Vitamin B9, 208.8 times more Vitamin C, 18.7 times more Vitamin E and 6.6 times more Vitamin K than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Drained Canned Carrots with Salt have similar amounts of Vitamin B1 per 300 kcal.
• Both Oil Roasted Cashew Nuts as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oil Roasted Cashews vs Canned Carrots with Salt:

• Oil Roasted Cashew Nuts have 1.5 times more Magnesium and 2.2 times more Selenium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 13.5 times more Calcium, 2.5 times more Iron, 6.3 times more Manganese, 6.6 times more Potassium, 431.9 times more Sodium and 619.7 times more Water than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Drained Canned Carrots with Salt have similar amounts of Copper, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Cashew Nuts have 10.8 times more Fat, 10.2 times more Saturated Fat and 4.6 times more Omega 6 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 3.8 times more Omega 3, 4.3 times more Carbohydrate, 11.5 times more Sugars and 10.5 times more Fiber than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Drained Canned Carrots with Salt have similar amounts of Energy and Protein per 300 kcal.
• Both Oil Roasted Cashew Nuts as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.