Comparing Nutrients in 300 calories Cashew Nuts VS Canned Orange Juice

Weight per 300 calories

• Cashew Nuts: 54.2g
• Canned Orange Juice: 638g

Cashew Nuts have 11.8 times more energy per 100g than Canned Orange Juice. It has very high energy density when compared to other foods. Unsweetened Canned Orange Juice having low energy density.

Discover which food has more nutrients per 300 calories - Cashew Nuts or Canned Orange Juice?

Macros Ratio

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

Macro Nutrients

	Cashew Nuts	Canned Orange Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	24.5% 23.8g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	13% 4.22g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	25% 4.22g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	54% 70.3g	130g per day for Men 19-50 years
Sugars	4.42% 3.2g	77% 56g	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	0.037% 0.027g	21.4% 15.5g	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	% 0.027g	% 14.5g	g per day for Men 19-50 years
Sucrose	% 3.15g	% 26g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	5.04% 1.9g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.4% 57.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.42% 0.031mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.37% 0.47mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	15.2% 0.2mg	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	3.4% 13.6μg	38.3% 153μg	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	0.3% 0.27mg	213% 192mg	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	3.25% 0.49mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.4% 18.5μg	0.53% 0.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Canned Orange Juice	Recommended Dietary Allowance
Calcium	2% 20mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	15.6% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5% 200μg	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	45.3% 3.62mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	37.7% 158mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	5.83% 0.13mg	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	46% 322mg	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	34.5% 1174mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	1.16% 0.64μg	55μg per day for Men 19-50 years
Sodium	0.43% 6.5mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	2.32% 0.26mg	11mg per day for Men 19-50 years
Water	0.076% 2.82g	15% 560g	3700g per day for Men 19-50 years

Cashew Nuts VS Canned Orange Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cashew Nuts or Canned Orange Juice?

Lets compare vitamin content per 300 calories of Cashew Nuts vs Canned Orange Juice:

• 300 calories of Cashew Nuts have 29 times more Vitamin K than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain more Vitamin A, 4.3 times more Vitamin B2, 2.2 times more Vitamin B3, 2.5 times more Vitamin B5, 11.3 times more Vitamin B9, 708.3 times more Vitamin C and 2.6 times more Vitamin E than Raw Cashew Nuts.
• Both Cashew Nuts and Canned Orange Juice provide similar amounts of Vitamin B1 and Vitamin B6 per 300 calories.
• 300 calories of Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin C and Vitamin E
• 300 calories of Canned Orange Juice have insufficient amounts of Vitamin K
• Both Raw Cashew Nuts as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cashew Nuts vs Canned Orange Juice:

• 300 calories of Cashew Nuts have 8.5 times more Copper, 5.7 times more Iron, 2.5 times more Magnesium, 6.7 times more Manganese, 3 times more Phosphorus, 16.9 times more Selenium and 12.3 times more Zinc than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 3.2 times more Calcium, 3.3 times more Potassium and 198.5 times more Water than Raw Cashew Nuts.
• 300 calories of Cashew Nuts lack sufficient amounts of Calcium
• 300 calories of Canned Orange Juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cashew Nuts have 24.8 times more Fat, 36.7 times more Saturated Fat, 24.5 times more Omega 6 and 2.3 times more Protein than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 4.3 times more Carbohydrate, 17.4 times more Sugars and 571.8 times more Fructose than Raw Cashew Nuts.
• Both Cashew Nuts and Canned Orange Juice offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Orange Juice provide inadequate amounts of Omega 6
• Both Raw Cashew Nuts as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Fiber in 300 calories.