Comparing Nutrients in 7 ounces Roasted Cashews VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Carrots	8%	5%	87%

Macro Nutrients

	Roasted Cashews	Carrots	Recommended Dietary Allowance
Energy	39.3% 1139kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	56.8% 18g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	89.4% 15.2g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	14.6% 19g	130g per day for Men 19-50 years
Sugars	13.7% 9.94g	13% 9.4g	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	1.5% 1.1g	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	% 1.17g	g per day for Men 19-50 years
Sucrose	NA	% 7.12g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	184% 1657μg	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	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.2% 137μg	9.43% 37.7μg	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	13% 11.7mg	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	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.4% 69μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Carrots	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	71.3% 1.64mg	12.3% 0.28mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	33% 1121mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.091% 3.37g	4.74% 175g	3700g per day for Men 19-50 years

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

• Dry Roasted Cashew Nuts have 3 times more Vitamin B1, 3.4 times more Vitamin B2, 1.4 times more Vitamin B3, 4.5 times more Vitamin B5, 1.9 times more Vitamin B6, 3.6 times more Vitamin B9, 1.4 times more Vitamin E and 2.6 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain more Vitamin A and more Vitamin C than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Cashews vs Carrots:

• Dry Roasted Cashew Nuts have 1.4 times more Calcium, 49.3 times more Copper, 20 times more Iron, 21.7 times more Magnesium, 5.8 times more Manganese, 14 times more Phosphorus, 1.8 times more Potassium, 117 times more Selenium and 23.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 4.3 times more Sodium and 51.9 times more Water than Dry Roasted Cashew Nuts.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Cashew Nuts have 14 times more Energy, 193.1 times more Fat, 286.2 times more Saturated Fat, 80.5 times more Omega 3, 76.6 times more Omega 6, 3.4 times more Carbohydrate and 16.5 times more Protein than Raw Carrots.
• Both Dry Roasted Cashew Nuts and Raw Carrots have similar amounts of Sugars and Fiber per 7 oz.
• Both Dry Roasted Cashew Nuts as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.