Comparing Nutrients in 5 ounces Cashew Nuts VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Cashew Nuts	Frozen Carrots	Recommended Dietary Allowance
Energy	27% 784kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	64% 62g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	34.5% 11g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	8.6% 11g	130g per day for Men 19-50 years
Sugars	11.6% 8.38g	9.3% 6.75g	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	0.098% 0.071g	0.61% 0.44g	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	% 0.071g	% 0.57g	g per day for Men 19-50 years
Sucrose	% 8.24g	% 5.74g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	46% 26g	1.97% 1.1g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	112% 1006μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	10.4% 0.13mg	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	8.86% 35.4μg	3.54% 14μg	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	0.79% 0.71mg	3.94% 3.54mg	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	8.5% 1.28mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.3% 48.3μg	20.8% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Frozen Carrots	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	346% 3.1mg	11.7% 0.1mg	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	118% 9.47mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	99% 414mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	10.5% 0.24mg	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	120% 841mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	27.5% 936mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	51.3% 28.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	6.43% 96mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	0.2% 7.37g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Nuts VS Frozen Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of Cashew Nuts versus 5 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Cashew Nuts have 9.6 times more Vitamin B1, 1.6 times more Vitamin B2, 2.3 times more Vitamin B3, 4.6 times more Vitamin B5, 4.4 times more Vitamin B6, 2.5 times more Vitamin B9, 1.6 times more Vitamin E and 1.9 times more Vitamin K than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain more Vitamin A and 5 times more Vitamin C than Raw Cashew Nuts.
• 5 ounces of Cashew Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Cashew Nuts as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cashew Nuts vs Frozen Carrots:

• 5 ounces of Cashew Nuts have 29.7 times more Copper, 15.2 times more Iron, 24.3 times more Magnesium, 9.7 times more Manganese, 18 times more Phosphorus, 2.8 times more Potassium, 28.4 times more Selenium and 17.5 times more Zinc than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 5.7 times more Sodium and 17.3 times more Water than Raw Cashew Nuts.
• Both Cashew Nuts and Frozen Carrots contain similar levels of Calcium per five ounces.
• 5 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cashew Nuts have 15.4 times more Energy, 95.3 times more Fat, 165.6 times more Saturated Fat, 3.6 times more Omega 3, 31.5 times more Omega 6, 3.8 times more Carbohydrate, 1.2 times more Sugars and 23.4 times more Protein than Frozen Carrots.
• Both Cashew Nuts and Frozen Carrots offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein