Comparing Nutrients in 300 calories Cashew NutsVS Oranges

Weight per 300 calories

Cashew Nuts

54.2g

Oranges

638g

Cashew Nuts have 11.8 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Cashew Nuts or Oranges?

Macros Ratio

Protein Fat Carbs

Cashew Nuts

12%

67%

21%

Oranges

91%

300 kcal ▼

Macro Nutrients

Cashew Nutsvs Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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24.5%23.8g

Fat

0.79%0.77g

23.8 gvs0.77 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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13%4.22g

Saturated Fat

0.3%0.096g

4.22 gvs0.096 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.1%0.034g

Omega 3

2.8%0.045g

0.034 gvs0.045 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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25%4.22g

Omega 6

0.68%0.11g

4.22 gvs0.11 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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12.6%16.4g

Carbohydrate

57.7%75g

16.4 gvs75 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.42%3.2g

Sugars

82.3%59.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.2 gvs59.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.037%0.027g

Fructose

≤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]

0.027 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.027g

Glucose

0.027 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.15g

Sucrose

3.15 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.7%1.8g

Fiber

40.3%15.3g

1.8 gvs15.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17.7%9.9g

Protein

10.7%6g

9.9 gvs6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Cashew Nutsvs Oranges

0%0μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

0 μgvs70.2 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

19%0.23mg

Vitamin B1

46.3%0.56mg

Thiamine

0.23 mgvs0.56 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.42%0.031mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.031 mgvs0.26 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.6%0.58mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

0.58 mgvs1.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

9.37%0.47mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.47 mgvs1.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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17.4%0.23mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.23 mgvs0.38 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.4%13.6μg

Vitamin B9

48%191μg

Folates and Folic Acid

13.6 μgvs191 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.3%0.27mg

Vitamin C

377%340mg

Ascorbic acid

0.27 mgvs340 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.25%0.49mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

0.49 mgvs1.15 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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15.4%18.5μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

18.5 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cashew Nutsvs Oranges

2%20mg

Calcium

25.5%255mg

20 mgvs255 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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132%1.2mg

Copper

32%0.29mg

1.2 mgvs0.29 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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45.3%3.62mg

Iron

7.98%0.64mg

3.62 mgvs0.64 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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37.7%158mg

Magnesium

15%64mg

158 mgvs64 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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39%0.9mg

Manganese

6.94%0.16mg

0.9 mgvs0.16 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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46%322mg

Phosphorus

12.8%89.4mg

322 mgvs89.4 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10.5%358mg

Potassium

34%1155mg

358 mgvs1155 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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19.6%10.8μg

Selenium

5.8%3.2μg

10.8 μgvs3.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.43%6.5mg

Sodium

0%0mg

6.5 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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28.5%3.14mg

Zinc

4.06%0.45mg

3.14 mgvs0.45 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.076%2.82g

Water

15%554g

2.82 gvs554 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cashew Nuts vs Oranges:

Raw Cashew Nuts have more Vitamin K than Raw Oranges.
While Raw Oranges contain more Vitamin A, 2.4 times more Vitamin B1, 8.1 times more Vitamin B2, 3.1 times more Vitamin B3, 3.4 times more Vitamin B5, 1.7 times more Vitamin B6, 14.1 times more Vitamin B9, 1251.9 times more Vitamin C and 2.4 times more Vitamin E than Raw Cashew Nuts.
Both Raw Cashew Nuts as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cashew Nuts vs Oranges:

Raw Cashew Nuts have 4.1 times more Copper, 5.7 times more Iron, 2.5 times more Magnesium, 5.6 times more Manganese, 3.6 times more Phosphorus, 3.4 times more Selenium and 7 times more Zinc than Raw Oranges.
While Raw Oranges contain 12.7 times more Calcium, 3.2 times more Potassium and 196.3 times more Water than Raw Cashew Nuts.

Comparison of macro-nutrients per 300 calories:

Raw Cashew Nuts have 31.1 times more Fat, 44.1 times more Saturated Fat, 36.7 times more Omega 6 and 1.6 times more Protein than Raw Oranges.
While Raw Oranges contain 4.6 times more Carbohydrate, 18.6 times more Sugars and 8.6 times more Fiber than Raw Cashew Nuts.
Both Raw Cashew Nuts and Raw Oranges have similar amounts of Energy per 300 kcal.
Both Raw Cashew Nuts as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cashew NutsVS Cashew ButterOrangesVS Cashew ButterCashew NutsVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Cashew NutsVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Cashew Nuts or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: