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Comparing Nutrients in 500 calories Oil Roasted CashewsVS Carrots

Weight per 500 calories

Oil Roasted Cashews
86.2g
Carrots
1220g

Oil Roasted Cashews have 14.1 times more energy per 100g than Carrots. It has very high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Oil Roasted Cashews or Carrots?

Macros Ratio

Protein Fat Carbs

Oil Roasted Cashews
11%
70%
19%
Carrots
8%
5%
87%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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42.5%41g
Fat
3%2.93g
41 gvs2.93 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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23%7.3g
Saturated Fat
1.2%0.39g
7.3 gvs0.39 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.66%0.059g
Omega 3
1.52%0.024g
0.059 gvs0.024 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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43%7.3g
Omega 6
7.17%1.2g
7.3 gvs1.2 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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20%25.8g
Carbohydrate
90%117g
25.8 gvs117 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
5.96%4.3g
Sugars
79.7%58g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.3 gvs58 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.095%0.069g
Fructose
9.25%6.7g
≤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]
0.069 gvs6.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.069g
Glucose
%7.2g
0.069 gvs7.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%4.17g
Sucrose
%43.8g
4.17 gvs43.8 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
7.5%2.84g
Fiber
90%34g
2.84 gvs34 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
26%14.5g
Protein
20.3%11.3g
14.5 gvs11.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
1131%10183μg
RAE, retinol activity equivalents
0 μgvs10183 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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26%0.31mg
Vitamin B1
67%0.8mg
Thiamine
0.31 mgvs0.8 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14.5%0.19mg
Vitamin B2
54.4%0.71mg
Riboflavin
0.19 mgvs0.71 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.35%1.5mg
Vitamin B3
75%12mg
Niacin, nicotinic acid, niacinamide
1.5 mgvs12 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
15%0.76mg
Vitamin B5
66.6%3.33mg
Pantothenic acid
0.76 mgvs3.33 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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21.4%0.28mg
Vitamin B6
129%1.7mg
Pyridoxine
0.28 mgvs1.7 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
90%27μg
Biotin
NA μgvs27 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.4%21.6μg
Vitamin B9
58%232μg
Folates and Folic Acid
21.6 μgvs232 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.29%0.26mg
Vitamin C
80%72mg
Ascorbic acid
0.26 mgvs72 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.3%0.79mg
Vitamin E
53.7%8.05mg
Tocopherols and Tocotrienols
0.79 mgvs8.05 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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25%30μg
Vitamin K
134%161μg
Phytomenadione or phylloquinone
30 μgvs161 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.7%37mg
Calcium
40.2%402mg
37 mgvs402 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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196%1.76mg
Copper
61%0.55mg
1.76 mgvs0.55 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
0.98%39μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs39 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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65%5.2mg
Iron
45.7%3.66mg
5.2 mgvs3.66 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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56%235mg
Magnesium
35%146mg
235 mgvs146 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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62.5%1.44mg
Manganese
76%1.74mg
1.44 mgvs1.74 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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65.4%458mg
Phosphorus
61%427mg
458 mgvs427 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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16%545mg
Potassium
115%3902mg
545 mgvs3902 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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32%17.5μg
Selenium
2.2%1.2μg
17.5 μgvs1.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.75%11.2mg
Sodium
56%841mg
11.2 mgvs841 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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42%4.6mg
Zinc
26.6%2.93mg
4.6 mgvs2.93 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.081%3g
Water
29%1077g
3 gvs1077 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Oil Roasted Cashews vs Carrots:
Comparing minerals per 500 calories for Oil Roasted Cashews vs Carrots:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: