Comparing Nutrients in 5 ounces Boiled Carrots VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Boiled Carrots	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	28.3% 822kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	70% 67.7g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	37.6% 12g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	6.02% 0.096g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	70.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.96% 11.7g	32.6% 42.3g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	9.8% 7.1g	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	0.7% 0.51g	0.16% 0.11g	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	% 0.57g	% 0.11g	g per day for Men 19-50 years
Sucrose	% 3.83g	% 6.86g	g per day for Men 19-50 years
Fiber	11% 4.25g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	42.6% 24g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Oil Roasted Cashews	Recommended Dietary Allowance
Vitamin A	134% 1208μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	23.8% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	35.2% 0.46mg	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	4.96% 20μg	8.86% 35.4μg	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	5.67% 5.1mg	0.47% 0.43mg	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	9.73% 1.46mg	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	322% 2.9mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	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	6.02% 0.48mg	107% 8.58mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	92% 387mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	103% 2.36mg	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	6.07% 42.5mg	108% 753mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	26.3% 896mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	52.3% 28.8μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.13% 4.93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Oil Roasted Cashews:

• Boiled and Drained Carrots have more Vitamin A and 12 times more Vitamin C than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 5.5 times more Vitamin B1, 5 times more Vitamin B2, 2.7 times more Vitamin B3, 3.8 times more Vitamin B5, 2.1 times more Vitamin B6, 1.8 times more Vitamin B9 and 2.5 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Oil Roasted Cashew Nuts have similar amounts of Vitamin E per 5 oz.
• Both Boiled and Drained Carrots as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Carrots vs Oil Roasted Cashews:

• Boiled and Drained Carrots have 4.5 times more Sodium and 25.9 times more Water than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 1.4 times more Calcium, 120.2 times more Copper, 17.8 times more Iron, 27.3 times more Magnesium, 10.8 times more Manganese, 17.7 times more Phosphorus, 2.7 times more Potassium, 29 times more Selenium and 26.8 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Cashew Nuts contain 16.6 times more Energy, 265.4 times more Fat, 282.6 times more Saturated Fat, 68 times more Omega 3, 97.4 times more Omega 6, 3.6 times more Carbohydrate, 1.5 times more Sugars and 22.2 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Oil Roasted Cashew Nuts have similar amounts of Fiber per 5 oz.
• Both Boiled and Drained Carrots as well as Oil Roasted Cashew Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.