Comparing Nutrients in 100 grams Boiled Carrots VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Boiled Carrots	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	1.2% 35kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	49.2% 47.8g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	26.5% 8.48g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	50% 8.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	23% 30g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	6.9% 5g	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	0.5% 0.36g	0.11% 0.08g	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	% 0.4g	% 0.08g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 4.84g	g per day for Men 19-50 years
Fiber	7.9% 3g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Oil Roasted Cashews	Recommended Dietary Allowance
Vitamin A	95% 852μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	25% 0.32mg	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	3.5% 14μg	6.25% 25μg	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	4% 3.6mg	0.33% 0.3mg	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	6.87% 1.03mg	6.13% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	29% 34.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	3% 30mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	227% 2.04mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	75.6% 6.05mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	65% 273mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	72.5% 1.67mg	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	4.3% 30mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	18.6% 632mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	37% 20.3μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	48.6% 5.35mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.094% 3.48g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Oil Roasted Cashews:

• Boiled and Drained Carrots have more Vitamin A and 12 times more Vitamin C than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 5.5 times more Vitamin B1, 5 times more Vitamin B2, 2.7 times more Vitamin B3, 3.8 times more Vitamin B5, 2.1 times more Vitamin B6, 1.8 times more Vitamin B9 and 2.5 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Oil Roasted Cashew Nuts have similar amounts of Vitamin E per 100 g.
• Both Boiled and Drained Carrots as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Oil Roasted Cashews:

• Boiled and Drained Carrots have 4.5 times more Sodium and 25.9 times more Water than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 1.4 times more Calcium, 120.2 times more Copper, 17.8 times more Iron, 27.3 times more Magnesium, 10.8 times more Manganese, 17.7 times more Phosphorus, 2.7 times more Potassium, 29 times more Selenium and 26.8 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Cashew Nuts contain 16.6 times more Energy, 265.4 times more Fat, 282.6 times more Saturated Fat, 68 times more Omega 3, 97.4 times more Omega 6, 3.6 times more Carbohydrate, 1.5 times more Sugars and 22.2 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Oil Roasted Cashew Nuts have similar amounts of Fiber per 100 g.
• Both Boiled and Drained Carrots as well as Oil Roasted Cashew Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.