Comparing Nutrients in 7 ounces Carrots VS Cashew Butter

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cashew Butter	11%	71%	18%

Macro Nutrients

	Carrots	Cashew Butter	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	40% 1165kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	60.5% 19.4g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	21.2% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	95% 16.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	42% 54.7g	130g per day for Men 19-50 years
Sugars	13% 9.4g	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	1.5% 1.1g	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	% 1.17g	NA	g per day for Men 19-50 years
Sucrose	% 7.12g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	62.2% 35g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cashew Butter	Recommended Dietary Allowance
Vitamin A	184% 1657μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	51.6% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	20% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	33.7% 135μg	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	13% 11.7mg	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	8.73% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cashew Butter	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	483% 4.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	70.3% 1.6mg	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	9.92% 69.5mg	130% 907mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	32% 1084mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	41.5% 23μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	93% 10.2mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.16% 5.87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Carrots vs Cashew Butter:

• Raw Carrots have more Vitamin A and more Vitamin C than Plain Cashew Butter no Salt.
• While Plain Cashew Butter no Salt contains 4.7 times more Vitamin B1, 3.2 times more Vitamin B2, 1.6 times more Vitamin B3, 4.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 3.6 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots as well as Plain Cashew Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carrots vs Cashew Butter:

• Raw Carrots have 4.6 times more Sodium and 29.8 times more Water than Plain Cashew Butter no Salt.
• While Plain Cashew Butter no Salt contains 1.3 times more Calcium, 48.7 times more Copper, 16.8 times more Iron, 21.5 times more Magnesium, 5.7 times more Manganese, 13.1 times more Phosphorus, 1.7 times more Potassium, 115 times more Selenium and 21.5 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 7 ounces:

• Raw Carrots have 1.4 times more Fiber than Plain Cashew Butter no Salt.
• While Plain Cashew Butter no Salt contains 14.3 times more Energy, 205.9 times more Fat, 305.1 times more Saturated Fat, 85.5 times more Omega 3, 81.7 times more Omega 6, 2.9 times more Carbohydrate and 18.9 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Plain Cashew Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.