Comparing Nutrients in 5 ounces Valencia Oranges VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Valencia Oranges	Cashew Nuts	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	64% 62g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	34.5% 11g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	33% 42.8g	130g per day for Men 19-50 years
Sugars	NA	11.6% 8.38g	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	0.098% 0.071g	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	% 0.071g	g per day for Men 19-50 years
Sucrose	NA	% 8.24g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	46% 26g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	45.5% 0.59mg	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	14% 55.3μg	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	76.4% 68.7mg	0.79% 0.71mg	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	NA	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	40.3% 48.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cashew Nuts	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	346% 3.1mg	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	1.6% 0.13mg	118% 9.47mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	99% 414mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	102% 2.35mg	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	3.44% 24mg	120% 841mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	27.5% 936mg	3400mg per day for Men 19-50 years
Selenium	NA	51.3% 28.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	74.5% 8.2mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.2% 7.37g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A, 1.6 times more Vitamin B9 and 97 times more Vitamin C than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 4.9 times more Vitamin B1, 1.5 times more Vitamin B2, 3.9 times more Vitamin B3, 3.5 times more Vitamin B5 and 6.6 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Cashew Nuts:

• Raw Valencia Oranges have 16.6 times more Water than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 59.3 times more Copper, 74.2 times more Iron, 29.2 times more Magnesium, 72 times more Manganese, 34.9 times more Phosphorus, 3.7 times more Potassium and 96.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Cashew Nuts have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Cashew Nuts contain 11.3 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, 2.5 times more Carbohydrate, 1.3 times more Fiber and 17.5 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.