Comparing Nutrients in 7 ounces Roasted Cashews VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Roasted Cashews	Boiled Carrots	Recommended Dietary Allowance
Energy	39.3% 1139kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	56.8% 18g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	89.4% 15.2g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	13.7% 9.94g	9.44% 6.85g	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	0.99% 0.71g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 5.36g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	23.4% 0.3mg	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	34.2% 137μg	6.95% 27.8μg	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	0% 0mg	7.94% 7.14mg	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	12% 1.83mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.4% 69μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Boiled Carrots	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.36% 94μg	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	149% 12mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	71.3% 1.64mg	13.4% 0.31mg	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	139% 972mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	33% 1121mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.091% 3.37g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Cashews vs Boiled Carrots:

• Dry Roasted Cashew Nuts have 3 times more Vitamin B1, 4.5 times more Vitamin B2, 2.2 times more Vitamin B3, 5.3 times more Vitamin B5, 1.7 times more Vitamin B6, 4.9 times more Vitamin B9 and 2.5 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A and more Vitamin C than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Boiled and Drained Carrots have similar amounts of Vitamin E per 7 oz.
• Both Dry Roasted Cashew Nuts as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Cashews vs Boiled Carrots:

• Dry Roasted Cashew Nuts have 1.5 times more Calcium, 130.6 times more Copper, 17.6 times more Iron, 26 times more Magnesium, 5.3 times more Manganese, 16.3 times more Phosphorus, 2.4 times more Potassium, 16.7 times more Selenium and 28 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.6 times more Sodium and 53 times more Water than Dry Roasted Cashew Nuts.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Cashew Nuts have 16.4 times more Energy, 257.5 times more Fat, 305.2 times more Saturated Fat, 161 times more Omega 3, 88 times more Omega 6, 4 times more Carbohydrate, 1.5 times more Sugars and 20.1 times more Protein than Boiled and Drained Carrots.
• Both Dry Roasted Cashew Nuts and Boiled and Drained Carrots have similar amounts of Fiber per 7 oz.
• Both Dry Roasted Cashew Nuts as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.