Comparing Nutrients in 7 ounces Navel Oranges VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Navel Oranges	Cashew Nuts	Recommended Dietary Allowance
Energy	3.35% 97kcal	38% 1097kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	89.7% 87g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	48.3% 15.4g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	91% 15.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	46% 60g	130g per day for Men 19-50 years
Sugars	23.3% 17g	16% 11.7g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 11.5g	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	64.6% 36g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cashew Nuts	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	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	63.7% 0.83mg	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	1.1% 0.99mg	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% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	56.4% 67.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cashew Nuts	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	484% 4.36mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	138% 579mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	143% 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	168% 1177mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	104% 11.5mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cashew Nuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Cashew Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Cashew Nuts:

• 7 ounces of Navel Oranges have 1.4 times more Vitamin B9 and 118.2 times more Vitamin C than Cashew Nuts.
• While 7 oz of Raw Cashew Nuts contain 6.2 times more Vitamin B1, 2.5 times more Vitamin B3, 3.3 times more Vitamin B5, 5.3 times more Vitamin B6, 6 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Cashew Nuts provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Cashew Nuts have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Cashew Nuts:

• 7 ounces of Navel Oranges have 16.5 times more Water than Cashew Nuts.
• While 7 oz of Raw Cashew Nuts contain 56.3 times more Copper, 51.4 times more Iron, 26.5 times more Magnesium, 57.1 times more Manganese, 25.8 times more Phosphorus, 4 times more Potassium, more Selenium and 72.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cashew Nuts contain similar levels of Calcium per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.4 times more Sugars and 45 times more Fructose than Cashew Nuts.
• While 7 oz of Raw Cashew Nuts contain 11.3 times more Energy, 292.3 times more Fat, 457.8 times more Saturated Fat, 6.9 times more Omega 3, 338.3 times more Omega 6, 2.4 times more Carbohydrate, 1.5 times more Fiber and 20 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein

Frequently Asked Questions about Navel Oranges VS Cashew Nuts

What are the health benefits of Navel Oranges compared to Cashew Nuts?

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can help boost the immune system, improve digestion, and reduce inflammation. Cashew nuts, on the other hand, are rich in healthy fats, protein, and minerals like magnesium and zinc which are important for heart health and energy production. Both are nutritious options, but navel oranges are lower in calories and fat compared to cashew nuts.

Can I lose weight easier by eating more Navel Oranges or Cashew Nuts?

Both navel oranges and cashew nuts can be part of a healthy diet for weight loss, but navel oranges are lower in calories and higher in fiber, making them a better choice for weight loss. Cashew nuts are higher in calories and fat, so it's important to watch portion sizes when including them in your diet. Overall, focusing on a balanced diet with a variety of fruits, vegetables, whole grains, and plant-based proteins will support weight loss efforts.

Should I eat more Navel Oranges or more Cashew Nuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Cashew nuts are a good source of healthy fats and some protein, but for muscle building, it is recommended to prioritize protein-rich foods like legumes, tofu, tempeh, seitan, lentils, quinoa, and edamame. Navel oranges are a good source of vitamin C and fiber, but they do not provide significant protein for muscle growth.

What is the environmental impact of producing Navel Oranges compared to Cashew Nuts?

Producing navel oranges generally has a lower environmental impact compared to cashew nuts. Oranges require less water, land, and resources to grow, while cashew nuts are often associated with deforestation, water usage, and intensive farming practices. Choosing locally sourced and organic options for both can further reduce their environmental footprint.