Comparing Nutrients in 100 grams Cashew Nuts VS Oranges

Macros Ratio

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

Macro Nutrients

	Cashew Nuts	Oranges	Recommended Dietary Allowance
Energy	19% 553kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	45.2% 44g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	24.3% 7.8g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	3.88% 0.062g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	45.8% 7.8g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.2% 30g	9.04% 11.8g	130g per day for Men 19-50 years
Sugars	8.15% 5.9g	13% 9.35g	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	0.069% 0.05g	NA	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	% 0.05g	NA	g per day for Men 19-50 years
Sucrose	% 5.8g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	32.5% 18.2g	1.68% 0.94g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.3% 0.42mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.64% 1.06mg	1.76% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	4.6% 0.06mg	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	6.25% 25μg	7.5% 30μg	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	0.56% 0.5mg	59% 53.2mg	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% 0.9mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.4% 34μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Oranges	Recommended Dietary Allowance
Calcium	3.7% 37mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	244% 2.2mg	5% 0.045mg	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	83.5% 6.68mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	69.5% 292mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	1.1% 0.025mg	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	84.7% 593mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	19.4% 660mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	52.5% 5.8mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	2.34% 86.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cashew Nuts vs Oranges:

• Raw Cashew Nuts have 4.9 times more Vitamin B1, 1.5 times more Vitamin B2, 3.8 times more Vitamin B3, 3.5 times more Vitamin B5, 7 times more Vitamin B6, 5 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A and 106.4 times more Vitamin C than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Raw Oranges have similar amounts of Vitamin B9 per 100 g.
• Both Raw Cashew Nuts as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cashew Nuts vs Oranges:

• Raw Cashew Nuts have 48.8 times more Copper, 66.8 times more Iron, 29.2 times more Magnesium, 66.2 times more Manganese, 42.4 times more Phosphorus, 3.6 times more Potassium, 39.8 times more Selenium and 82.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 16.7 times more Water than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Raw Oranges have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Cashew Nuts have 11.8 times more Energy, 365.4 times more Fat, 518.9 times more Saturated Fat, 8.9 times more Omega 3, 432.3 times more Omega 6, 2.6 times more Carbohydrate, 1.4 times more Fiber and 19.4 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.6 times more Sugars than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.