Comparing Nutrients in 500 calories Oranges with Peel VS Cashew Nuts

Weight per 500 calories

• Oranges with Peel: 794g
• Cashew Nuts: 90g

Raw Cashew Nuts have 8.8 times more energy per unit of mass than Raw Oranges with Peel , which is very high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Oranges with Peel or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	41% 39.6g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	22% 7.04g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	41.4% 7.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	21% 27.3g	130g per day for Men 19-50 years
Sugars	NA	7.37% 5.34g	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	0.062% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 5.25g	g per day for Men 19-50 years
Fiber	94% 35.7g	7.85% 3g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	29% 0.38mg	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	59.5% 238μg	5.65% 22.6μg	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	626% 563mg	0.5% 0.45mg	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	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25.7% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cashew Nuts	Recommended Dietary Allowance
Calcium	55.6% 556mg	3.35% 33.5mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	221% 2mg	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	79.4% 6.35mg	75.5% 6.04mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	63% 264mg	420mg per day for Men 19-50 years
Manganese	NA	65% 1.5mg	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	25% 175mg	76.6% 536mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.72% 11mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	47.5% 5.23mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.13% 4.7g	3700g per day for Men 19-50 years

Oranges With Peel VS Cashew Nuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Cashew Nuts?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Cashew Nuts:

• 500 calories of Oranges with Peel have more Vitamin A, 2.1 times more Vitamin B1, 7.6 times more Vitamin B2, 4.1 times more Vitamin B3, 3.4 times more Vitamin B5, 2 times more Vitamin B6, 10.5 times more Vitamin B9 and 1246.4 times more Vitamin C than Cashew Nuts.
• 500 calories of Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Raw Cashew Nuts have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Cashew Nuts:

• 500 calories of Oranges with Peel have 16.6 times more Calcium, 2.6 times more Potassium and 138.9 times more Water than Cashew Nuts.
• While 500 kcal of Raw Cashew Nuts contain 4.4 times more Copper, 2.4 times more Magnesium, 3.1 times more Phosphorus, 3.2 times more Selenium and 6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cashew Nuts contain similar levels of Iron per 500 calories.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc
• 500 calories of Cashew Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 4.5 times more Carbohydrate and 12 times more Fiber than Cashew Nuts.
• While 500 kcal of Raw Cashew Nuts contain 16.7 times more Fat, 25.3 times more Saturated Fat, 20.1 times more Omega 6 and 1.6 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Cashew Nuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 6
• 500 calories of Cashew Nuts provide inadequate amounts of Fiber
• Both Raw Oranges with Peel as well as Raw Cashew Nuts provide inadequate amounts of Omega 3 in 500 calories.