Comparing Nutrients in 7 ounces Florida Oranges VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Florida Oranges	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	3.15% 91kcal	39.7% 1151kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	52.6% 17g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	25% 18g	13.7% 9.94g	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	0.22% 0.16g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 9.6g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Oil Roasted Cashews	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	49.3% 0.64mg	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	8.43% 33.7μg	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	99% 89.3mg	0.66% 0.6mg	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	2.4% 0.36mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	450% 4.05mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	129% 542mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	144% 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	3.4% 24mg	151% 1054mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	73.2% 40.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	97% 10.6mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.19% 6.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Oil Roasted Cashews per 7 oz

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

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

• 7 ounces of Florida Oranges have 150 times more Vitamin C than Oil Roasted Cashews.
• While 7 oz of Oil Roasted Cashew Nuts contain 3.6 times more Vitamin B1, 5.5 times more Vitamin B2, 4.3 times more Vitamin B3, 3.5 times more Vitamin B5, 6.3 times more Vitamin B6, 1.5 times more Vitamin B9, 5.1 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Oil Roasted Cashews have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Florida Oranges have 25 times more Water than Oil Roasted Cashews.
• While 7 oz of Oil Roasted Cashew Nuts contain 52.4 times more Copper, 67.2 times more Iron, 27.3 times more Magnesium, 69.5 times more Manganese, 44.3 times more Phosphorus, 3.7 times more Potassium, 40.6 times more Selenium and 66.9 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Oil Roasted Cashews contain similar levels of Calcium per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 1.8 times more Sugars than Oil Roasted Cashews.
• While 7 oz of Oil Roasted Cashew Nuts contain 12.6 times more Energy, 227.5 times more Fat, 339.1 times more Saturated Fat, 6.2 times more Omega 3, 273.5 times more Omega 6, 2.6 times more Carbohydrate, 1.4 times more Fiber and 24.1 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein