Comparing Nutrients in 5 ounces Cashew Nuts VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cashew Nuts	Oranges with Peel	Recommended Dietary Allowance
Energy	27% 784kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	64% 62g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	34.5% 11g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	0.37% 0.062g	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	17% 22g	130g per day for Men 19-50 years
Sugars	11.6% 8.38g	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	0.098% 0.071g	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	% 0.071g	NA	g per day for Men 19-50 years
Sucrose	% 8.24g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	46% 26g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	10% 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	10.6% 42.5μg	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	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.5% 1.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.3% 48.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	346% 3.1mg	8.98% 0.081mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	99% 414mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	NA	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	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	27.5% 936mg	8.17% 278mg	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	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.2% 7.37g	3.15% 117g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cashew Nuts vs Oranges with Peel :

• Raw Cashew Nuts have 4.2 times more Vitamin B1, 2.1 times more Vitamin B3, 2.6 times more Vitamin B5 and 4.5 times more Vitamin B6 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain more Vitamin A and 142 times more Vitamin C than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Raw Oranges with Peel have similar amounts of Vitamin B2 and Vitamin B9 per 5 oz.
• Both Raw Cashew Nuts as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Cashew Nuts vs Oranges with Peel :

• Raw Cashew Nuts have 38.5 times more Copper, 8.4 times more Iron, 20.9 times more Magnesium, 27 times more Phosphorus, 3.4 times more Potassium, 28.4 times more Selenium and 52.5 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.9 times more Calcium and 15.8 times more Water than Raw Cashew Nuts.

Comparison of macro-nutrients per 5 ounces:

• Raw Cashew Nuts have 8.8 times more Energy, 146.2 times more Fat, 222.4 times more Saturated Fat, 3.9 times more Omega 3, 176.9 times more Omega 6, 1.9 times more Carbohydrate and 14 times more Protein than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.4 times more Fiber than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Raw Oranges with Peel have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.