Comparing Nutrients in 5 ounces Coconut Water VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Coconut Water	Roasted Cashews	Recommended Dietary Allowance
Energy	0.93% 27kcal	28% 814kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	67.7% 65.7g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	40.6% 13g	32g per day for Men 19-50 years
Omega 3	0% 0g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.017% 0.003g	64% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.05% 5.26g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.1% 1.56g	11% 4.25g	38g per day for Men 19-50 years
Protein	1.82% 1.02g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.71% 0.11mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.061mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	28% 0.36mg	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	1.06% 4.25μg	24.5% 98μg	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	3.78% 3.4mg	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	0% 0mg	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Water	Roasted Cashews	Recommended Dietary Allowance
Calcium	3.4% 34mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	6.3% 0.057mg	350% 3.15mg	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	5.14% 0.41mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	87.7% 369mg	420mg per day for Men 19-50 years
Manganese	8.75% 0.2mg	51% 1.17mg	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	4.05% 28.3mg	99% 695mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	23.6% 801mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	9.92% 149mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	3.64% 135g	0.065% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Water VS Roasted Cashews per 5 oz

Compare the macro and micronutrient content in 5 oz of Coconut Water versus 5 oz of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Coconut Water vs Roasted Cashews:

• 5 ounces of Coconut Water have more Vitamin C than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 6.7 times more Vitamin B1, 3.5 times more Vitamin B2, 17.5 times more Vitamin B3, 28.4 times more Vitamin B5, 8 times more Vitamin B6, 23 times more Vitamin B9, more Vitamin E and more Vitamin K than Coconut Water (liquid From Coconuts).
• 5 ounces of Coconut Water have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• 5 ounces of Roasted Cashews have insufficient amounts of Vitamin C
• Both Coconut Water (liquid From Coconuts) as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Coconut Water vs Roasted Cashews:

• 5 ounces of Coconut Water have 6.6 times more Sodium and 55.9 times more Water than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 1.9 times more Calcium, 55.5 times more Copper, 20.7 times more Iron, 10.4 times more Magnesium, 5.8 times more Manganese, 24.5 times more Phosphorus, 2.3 times more Potassium, 11.7 times more Selenium and 56 times more Zinc than Coconut Water (liquid From Coconuts).
• 5 ounces of Coconut Water lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Roasted Cashew Nuts contain 30.2 times more Energy, 231.8 times more Fat, 52 times more Saturated Fat, more Omega 3, 3830 times more Omega 6, 8.8 times more Carbohydrate, 1.9 times more Sugars, 2.7 times more Fiber and 21.3 times more Protein than Coconut Water (liquid From Coconuts).
• 5 ounces of Coconut Water provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein