Comparing Nutrients in 7 ounces Valencia Oranges VS Plain Cashew Butter with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Plain Cashew Butter with Salt	7%	74%	19%

Macro Nutrients

	Valencia Oranges	Plain Cashew Butter with Salt	Recommended Dietary Allowance
Energy	3.35% 97kcal	41.7% 1209kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	108% 105g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	65.8% 21g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	19.7% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	154% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	46.3% 60g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Plain Cashew Butter with Salt	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	31% 0.4mg	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	19.3% 77.4μg	27.3% 109μg	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	107% 96mg	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	NA	67.2% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Plain Cashew Butter with Salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	388% 3.5mg	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	2.23% 0.18mg	122% 9.74mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	97% 409mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	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	4.8% 33.7mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	26% 887mg	3400mg per day for Men 19-50 years
Selenium	NA	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	39% 585mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.13% 4.64g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Plain Cashew Butter with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Plain Cashew Butter with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Plain Cashew Butter with Salt:

• 7 ounces of Valencia Oranges have more Vitamin C than Plain Cashew Butter with Salt.
• While 7 oz of Plain Cashew Butter with Salt contain 1.8 times more Vitamin B1, 4 times more Vitamin B2, 4 times more Vitamin B3, 3.2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Plain Cashew Butter with Salt have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Plain Cashew Butter with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Plain Cashew Butter with Salt:

• 7 ounces of Valencia Oranges have 36.9 times more Water than Plain Cashew Butter with Salt.
• While 7 oz of Plain Cashew Butter with Salt contain 1.5 times more Calcium, 47.5 times more Copper, 54.6 times more Iron, 20.6 times more Magnesium, 22.8 times more Phosphorus, 2.5 times more Potassium, more Sodium and 73.8 times more Zinc than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Plain Cashew Butter with Salt contain 12.4 times more Energy, 176.8 times more Fat, 303 times more Saturated Fat, 9.9 times more Omega 3, 300 times more Omega 6, 2.5 times more Carbohydrate and 11.7 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Plain Cashew Butter with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein