Comparing Nutrients in 500 calories Cashew Nuts VS Cooked Frozen Carrots

Weight per 500 calories

• Cashew Nuts: 90g
• Cooked Frozen Carrots: 1351g

Cashew Nuts have 14.9 times more energy per 100g than Cooked Frozen Carrots. It has very high energy density when compared to other foods. Boiled and Drained Frozen Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Cashew Nuts or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Cashew Nuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.6g	9.47% 9.2g	97g per day for Men 19-50 years
Saturated Fat	22% 7.04g	5.07% 1.62g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	41.4% 7.04g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.3g	80.4% 104g	130g per day for Men 19-50 years
Sugars	7.37% 5.34g	76% 55g	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	0.062% 0.045g	5.2% 3.8g	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	% 0.045g	% 4.86g	g per day for Men 19-50 years
Sucrose	% 5.25g	% 46.5g	g per day for Men 19-50 years
Fiber	7.85% 3g	117% 44.6g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1270% 11432μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	35% 5.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	87.3% 1.14mg	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	5.65% 22.6μg	37% 149μg	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	0.5% 0.45mg	34.5% 31mg	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	5.42% 0.81mg	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.7% 31μg	153% 184μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	3.35% 33.5mg	47.3% 473mg	1000mg per day for Men 19-50 years
Copper	221% 2mg	123% 1.1mg	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	75.5% 6.04mg	89.5% 7.16mg	8mg per day for Men 19-50 years
Magnesium	63% 264mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	98% 2.26mg	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	76.6% 536mg	60% 419mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	76.3% 2595mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	0.72% 11mg	53% 797mg	1500mg per day for Men 19-50 years
Zinc	47.5% 5.23mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	0.13% 4.7g	33% 1221g	3700g per day for Men 19-50 years

Cashew Nuts VS Cooked Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cashew Nuts or Cooked Frozen Carrots?

Lets compare vitamin content per 500 calories of Cashew Nuts vs Cooked Frozen Carrots:

• 500 kcal of Boiled and Drained Frozen Carrots contain more Vitamin A, 9.5 times more Vitamin B2, 5.9 times more Vitamin B3, 3 times more Vitamin B5, 3 times more Vitamin B6, 6.6 times more Vitamin B9, 68.8 times more Vitamin C, 16.8 times more Vitamin E and 6 times more Vitamin K than Raw Cashew Nuts.
• Both Cashew Nuts and Cooked Frozen Carrots provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin C and Vitamin E
• Both Raw Cashew Nuts as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cashew Nuts vs Cooked Frozen Carrots:

• 500 calories of Cashew Nuts have 1.8 times more Copper, 1.8 times more Magnesium, 1.3 times more Phosphorus and 2.2 times more Selenium than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 14.1 times more Calcium, 1.5 times more Manganese, 4.3 times more Potassium, 73.5 times more Sodium and 259.6 times more Water than Raw Cashew Nuts.
• Both Cashew Nuts and Cooked Frozen Carrots contain similar levels of Iron and Zinc per 500 calories.
• 500 calories of Cashew Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cashew Nuts have 4.3 times more Fat, 4.3 times more Saturated Fat, 1.8 times more Omega 6 and 2.1 times more Protein than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 10.6 times more Omega 3, 3.8 times more Carbohydrate, 10.3 times more Sugars and 14.9 times more Fiber than Raw Cashew Nuts.
• Both Cashew Nuts and Cooked Frozen Carrots offer comparable quantities of Energy per 500 calories.
• 500 calories of Cashew Nuts provide inadequate amounts of Omega 3 and Fiber