Comparing Nutrients in 7 ounces Navel Oranges VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Navel Oranges	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	3.35% 97kcal	39.7% 1151kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	52.6% 17g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 9.6g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Oil Roasted Cashews	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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% 0.3mg	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

	Navel 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	3.22% 0.26mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	129% 542mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	151% 1054mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	73.2% 40.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	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	4.6% 171g	0.19% 6.9g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have more Vitamin A, 1.4 times more Vitamin B9 and 197 times more Vitamin C than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 5.3 times more Vitamin B1, 4.3 times more Vitamin B2, 4.1 times more Vitamin B3, 3.4 times more Vitamin B5, 4.1 times more Vitamin B6, 6.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Navel Oranges have 24.7 times more Water than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 52.4 times more Copper, 46.5 times more Iron, 24.8 times more Magnesium, 57.5 times more Manganese, 23.1 times more Phosphorus, 3.8 times more Potassium, more Selenium and 66.9 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Oil Roasted Cashew Nuts have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Navel Oranges have 1.7 times more Sugars and 28.1 times more Fructose than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 11.8 times more Energy, 318.5 times more Fat, 498.7 times more Saturated Fat, 7.6 times more Omega 3, 368.6 times more Omega 6, 2.4 times more Carbohydrate, 1.5 times more Fiber and 18.5 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Oil Roasted Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.