Comparing Nutrients in 7 ounces Oranges with Peel VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Oranges with Peel	Cashew Nuts	Recommended Dietary Allowance
Energy	4.3% 125kcal	38% 1097kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	89.7% 87g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	48.3% 15.4g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	46% 60g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 11.5g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	64.6% 36g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	1.1% 0.99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	56.4% 67.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cashew Nuts	Recommended Dietary Allowance
Calcium	14% 139mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	138% 579mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	168% 1177mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	104% 11.5mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cashew Nuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs Cashew Nuts:

• 7 ounces of Oranges with Peel have 142 times more Vitamin C than Cashew Nuts.
• While 7 oz of Raw Cashew Nuts contain 4.2 times more Vitamin B1, 2.1 times more Vitamin B3, 2.6 times more Vitamin B5 and 4.5 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Cashew Nuts provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Cashew Nuts have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Raw Cashew Nuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Cashew Nuts:

• 7 ounces of Oranges with Peel have 1.9 times more Calcium and 15.8 times more Water than Cashew Nuts.
• While 7 oz of Raw Cashew Nuts contain 38.5 times more Copper, 8.4 times more Iron, 20.9 times more Magnesium, 27 times more Phosphorus, 3.4 times more Potassium, 28.4 times more Selenium and 52.5 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.4 times more Fiber than Cashew Nuts.
• While 7 oz of Raw Cashew Nuts contain 8.8 times more Energy, 146.2 times more Fat, 222.4 times more Saturated Fat, 3.9 times more Omega 3, 176.9 times more Omega 6, 1.9 times more Carbohydrate and 14 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Oranges with Peel VS Cashew Nuts

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

Oranges with peel are a great source of vitamin C, fiber, and antioxidants, which can help boost the immune system, aid in digestion, and reduce inflammation. Cashew nuts, on the other hand, are rich in healthy fats, protein, and minerals like magnesium and zinc, which can support heart health and improve bone strength. Both are nutritious options, but oranges with peel provide unique benefits due to their high vitamin C content and fiber.

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

Eating more oranges with peel would be a better choice for weight loss compared to cashew nuts. Oranges are low in calories, high in fiber, and rich in vitamin C, which can help boost metabolism. The peel also contains additional fiber and nutrients. Cashew nuts, on the other hand, are calorie-dense and high in fat, so consuming them in large amounts may hinder weight loss efforts.

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

To gain more muscles while training consistently, it is recommended to consume a variety of plant-based protein sources. Cashew nuts are a good source of protein and healthy fats, while oranges with peel are rich in vitamin C and fiber. Both can be beneficial for muscle growth, but for protein intake, cashew nuts would be a better choice. Incorporating a balanced diet with a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains will support muscle development and overall health.

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

Producing oranges with peel generally has a lower environmental impact compared to cashew nuts. Oranges require less water, land, and resources to grow, and they also have a lower carbon footprint. Cashew nuts, on the other hand, are more resource-intensive to produce, requiring more water and land, and often contributing to deforestation in some regions where they are grown. Choosing oranges over cashew nuts can be a more sustainable choice for the environment.