Comparing Nutrients in 7 ounces Carrots VS Cashew Nuts

Macros Ratio

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

Macro Nutrients

	Carrots	Cashew Nuts	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	38% 1097kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	89.7% 87g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	48.3% 15.4g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	91% 15.4g	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	46% 60g	130g per day for Men 19-50 years
Sugars	13% 9.4g	16% 11.7g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	% 7.12g	% 11.5g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	64.6% 36g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cashew Nuts	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	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	63.7% 0.83mg	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	12.4% 49.6μg	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	1.1% 0.99mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	56.4% 67.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cashew Nuts	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	484% 4.36mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	138% 579mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	143% 3.3mg	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	168% 1177mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	104% 11.5mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.28% 10.3g	3700g per day for Men 19-50 years

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

• Raw Carrots have more Vitamin A and 11.8 times more Vitamin C than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 6.4 times more Vitamin B1, 3.2 times more Vitamin B5, 3 times more Vitamin B6, 1.3 times more Vitamin B9, 1.4 times more Vitamin E and 2.6 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Raw Cashew Nuts have similar amounts of Vitamin B2 and Vitamin B3 per 7 oz.
• Both Raw Carrots as well as Raw Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carrots vs Cashew Nuts:

• Raw Carrots have 5.8 times more Sodium and 17 times more Water than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 48.8 times more Copper, 22.3 times more Iron, 24.3 times more Magnesium, 11.6 times more Manganese, 16.9 times more Phosphorus, 2.1 times more Potassium, 199 times more Selenium and 24.1 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raw Cashew Nuts have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Cashew Nuts contain 13.5 times more Energy, 182.7 times more Fat, 243.2 times more Saturated Fat, 31 times more Omega 3, 77.8 times more Omega 6, 3.2 times more Carbohydrate and 19.6 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Cashew Nuts have similar amounts of Sugars and Fiber per 7 oz.
• Both Raw Carrots as well as Raw Cashew Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.