Comparing Nutrients in 100 grams Coconut Water VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Coconut Water	Roasted Cashews	Recommended Dietary Allowance
Energy	0.66% 19kcal	19.8% 574kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	47.8% 46.4g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	28.6% 9.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.012% 0.002g	45% 7.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.85% 3.7g	25% 32.7g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.9% 1.1g	7.9% 3g	38g per day for Men 19-50 years
Protein	1.3% 0.72g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.5% 0.08mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.86% 0.043mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.46% 0.032mg	19.7% 0.26mg	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	0.75% 3μg	17.3% 69μg	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	2.67% 2.4mg	0% 0mg	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	0% 0mg	6.13% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29% 34.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Water	Roasted Cashews	Recommended Dietary Allowance
Calcium	2.4% 24mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	4.44% 0.04mg	247% 2.22mg	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	3.63% 0.29mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	6.17% 0.14mg	36% 0.83mg	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	2.86% 20mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	16.6% 565mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	2.57% 95g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Water VS Roasted Cashews per 100 g

Compare the macro and micronutrient content in 100 g of Coconut Water versus 100 g of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Coconut Water vs Roasted Cashews:

• 100 grams of Coconut Water have more Vitamin C than Roasted Cashews.
• While 100 g of Dry Roasted Cashew Nuts contain 6.7 times more Vitamin B1, 3.5 times more Vitamin B2, 17.5 times more Vitamin B3, 28.4 times more Vitamin B5, 8 times more Vitamin B6, 23 times more Vitamin B9, more Vitamin E and more Vitamin K than Coconut Water (liquid From Coconuts).
• 100 grams of Coconut Water have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• 100 grams of Roasted Cashews have insufficient amounts of Vitamin C
• Both Coconut Water (liquid From Coconuts) as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Coconut Water vs Roasted Cashews:

• 100 grams of Coconut Water have 6.6 times more Sodium and 55.9 times more Water than Roasted Cashews.
• While 100 g of Dry Roasted Cashew Nuts contain 1.9 times more Calcium, 55.5 times more Copper, 20.7 times more Iron, 10.4 times more Magnesium, 5.8 times more Manganese, 24.5 times more Phosphorus, 2.3 times more Potassium, 11.7 times more Selenium and 56 times more Zinc than Coconut Water (liquid From Coconuts).
• 100 grams of Coconut Water lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Dry Roasted Cashew Nuts contain 30.2 times more Energy, 231.8 times more Fat, 52 times more Saturated Fat, more Omega 3, 3830 times more Omega 6, 8.8 times more Carbohydrate, 1.9 times more Sugars, 2.7 times more Fiber and 21.3 times more Protein than Coconut Water (liquid From Coconuts).
• 100 grams of Coconut Water provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein