Comparing Nutrients in 5 ounces Carrots VS Cashew Butter

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cashew Butter	11%	71%	18%

Macro Nutrients

	Carrots	Cashew Butter	Recommended Dietary Allowance
Energy	2% 58kcal	28.7% 832kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	72.2% 70g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	43.2% 14g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	68% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	30% 39g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	NA	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	1.08% 0.78g	NA	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	% 0.84g	NA	g per day for Men 19-50 years
Sucrose	% 5.1g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cashew Butter	Recommended Dietary Allowance
Vitamin A	132% 1184μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	24% 96μg	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	9.3% 8.36mg	0% 0mg	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	6.24% 0.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cashew Butter	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	345% 3.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	5.3% 0.43mg	89% 7.13mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	87% 366mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	50.2% 1.16mg	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	7.1% 49.6mg	93% 648mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	22.8% 774mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	66.5% 7.3mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.11% 4.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs Cashew Butter:

• Raw Carrots have more Vitamin A and more Vitamin C than Plain Cashew Butter no Salt.
• While Plain Cashew Butter no Salt contains 4.7 times more Vitamin B1, 3.2 times more Vitamin B2, 1.6 times more Vitamin B3, 4.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 3.6 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots as well as Plain Cashew Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Carrots vs Cashew Butter:

• Raw Carrots have 4.6 times more Sodium and 29.8 times more Water than Plain Cashew Butter no Salt.
• While Plain Cashew Butter no Salt contains 1.3 times more Calcium, 48.7 times more Copper, 16.8 times more Iron, 21.5 times more Magnesium, 5.7 times more Manganese, 13.1 times more Phosphorus, 1.7 times more Potassium, 115 times more Selenium and 21.5 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 5 ounces:

• Raw Carrots have 1.4 times more Fiber than Plain Cashew Butter no Salt.
• While Plain Cashew Butter no Salt contains 14.3 times more Energy, 205.9 times more Fat, 305.1 times more Saturated Fat, 85.5 times more Omega 3, 81.7 times more Omega 6, 2.9 times more Carbohydrate and 18.9 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Plain Cashew Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.