Comparing Nutrients in 7 ounces Oil Roasted Cashews VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Oil Roasted Cashews	Oranges with Peel	Recommended Dietary Allowance
Energy	39.7% 1151kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	52.6% 17g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.6% 59.3g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	13.7% 9.94g	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	0.22% 0.16g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 9.6g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.45mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.3% 0.64mg	14% 0.18mg	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	12.4% 49.6μg	15% 59.5μg	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	0.66% 0.6mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.4% 69μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Oranges with Peel	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	450% 4.05mg	12.6% 0.11mg	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	150% 12mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	129% 542mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	144% 3.3mg	NA	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	151% 1054mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	73.2% 40.3μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	97% 10.6mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.19% 6.9g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Cashews VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Cashews versus 7 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Cashews vs Oranges with Peel :

• 7 ounces of Oil Roasted Cashews have 3.6 times more Vitamin B1, 4.4 times more Vitamin B2, 3.5 times more Vitamin B3, 2.7 times more Vitamin B5 and 3.5 times more Vitamin B6 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 236.7 times more Vitamin C than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashews and Oranges with Peel provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Oil Roasted Cashews have insufficient amounts of Vitamin C
• Both Oil Roasted Cashew Nuts as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Cashews vs Oranges with Peel :

• 7 ounces of Oil Roasted Cashews have 35.8 times more Copper, 7.6 times more Iron, 19.5 times more Magnesium, 24.1 times more Phosphorus, 3.2 times more Potassium, 29 times more Selenium and 48.6 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.6 times more Calcium and 23.6 times more Water than Oil Roasted Cashew Nuts.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Cashews have 9.2 times more Energy, 159.2 times more Fat, 242.2 times more Saturated Fat, 4.3 times more Omega 3, 192.7 times more Omega 6, 1.9 times more Carbohydrate and 13 times more Protein than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.4 times more Fiber than Oil Roasted Cashew Nuts.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6