Comparing Nutrients in 5 ounces Oranges VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Oranges	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	28.3% 822kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	70% 67.7g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	37.6% 12g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	6.02% 0.096g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	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	13% 16.7g	32.6% 42.3g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	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	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	NA	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 6.86g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	42.6% 24g	56g per day for Men 19-50 years

Vitamins

	Oranges	Oil Roasted Cashews	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	23.8% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	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	10.6% 42.5μg	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	83.8% 75.4mg	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	1.7% 0.26mg	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

	Oranges	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	322% 2.9mg	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	1.77% 0.14mg	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	1.54% 0.035mg	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	2.83% 20mg	108% 753mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	26.3% 896mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	52.3% 28.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	3.32% 123g	0.13% 4.93g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A and 177.3 times more Vitamin C than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 4.2 times more Vitamin B1, 5.5 times more Vitamin B2, 6.2 times more Vitamin B3, 3.5 times more Vitamin B5, 5.4 times more Vitamin B6, 5.1 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Oil Roasted Cashew Nuts have similar amounts of Vitamin B9 per 5 oz.
• Both Raw Oranges 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 Oranges vs Oil Roasted Cashews:

• Raw Oranges have 24.9 times more Water than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 45.4 times more Copper, 60.5 times more Iron, 27.3 times more Magnesium, 66.7 times more Manganese, 37.9 times more Phosphorus, 3.5 times more Potassium, 40.6 times more Selenium and 76.4 times more Zinc than Raw Oranges.
• Both Raw Oranges and Oil Roasted Cashew Nuts have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 1.9 times more Sugars than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 12.3 times more Energy, 398.1 times more Fat, 565.2 times more Saturated Fat, 9.7 times more Omega 3, 471 times more Omega 6, 2.5 times more Carbohydrate, 1.4 times more Fiber and 17.9 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Oil Roasted Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.