Comparing Nutrients in 300 calories Cashew NutsVS Valencia Oranges

Weight per 300 calories

Cashew Nuts

54.2g

Valencia Oranges

612g

Cashew Nuts have 11.3 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Cashew Nuts

12%

67%

21%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Cashew Nutsvs Valencia 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

1.9%1.84g

23.8 gvs1.84 g

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

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13%4.22g

Saturated Fat

0.67%0.21g

4.22 gvs0.21 g

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

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2.1%0.034g

Omega 3

6.12%0.098g

0.034 gvs0.098 g

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

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25%4.22g

Omega 6

1.6%0.27g

4.22 gvs0.27 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

56%72.8g

16.4 gvs72.8 g

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

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4.42%3.2g

Sugars

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

3.2 gvsNA 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

11.4%6.37g

9.9 gvs6.37 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 Valencia Oranges

0%0μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

0 μgvs73.5 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

44.4%0.53mg

Thiamine

0.23 mgvs0.53 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%0.24mg

Riboflavin

0.031 mgvs0.24 mg

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

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3.6%0.58mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

0.58 mgvs1.68 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

30.6%1.53mg

Pantothenic acid

0.47 mgvs1.53 mg

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

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17.4%0.23mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.23 mgvs0.39 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

59.7%239μg

Folates and Folic Acid

13.6 μgvs239 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

330%297mg

Ascorbic acid

0.27 mgvs297 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

Tocopherols and Tocotrienols

0.49 mgvsNA mg

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

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15.4%18.5μg

Vitamin K

Phytomenadione or phylloquinone

18.5 μgvsNA μg

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

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Minerals

Cashew Nutsvs Valencia Oranges

2%20mg

Calcium

24.5%245mg

20 mgvs245 mg

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

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132%1.2mg

Copper

25%0.23mg

1.2 mgvs0.23 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

6.9%0.55mg

3.62 mgvs0.55 mg

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

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37.7%158mg

Magnesium

14.6%61.2mg

158 mgvs61.2 mg

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

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39%0.9mg

Manganese

6.12%0.14mg

0.9 mgvs0.14 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

15%104mg

322 mgvs104 mg

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

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10.5%358mg

Potassium

32.2%1096mg

358 mgvs1096 mg

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

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19.6%10.8μg

Selenium

10.8 μgvsNA 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

3.34%0.37mg

3.14 mgvs0.37 mg

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

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0.076%2.82g

Water

14.3%529g

2.82 gvs529 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 Valencia Oranges:

Raw Valencia Oranges contain more Vitamin A, 2.3 times more Vitamin B1, 7.8 times more Vitamin B2, 2.9 times more Vitamin B3, 3.3 times more Vitamin B5, 1.7 times more Vitamin B6, 17.6 times more Vitamin B9 and 1094.7 times more Vitamin C than Raw Cashew Nuts.
Both Raw Cashew Nuts as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cashew Nuts vs Valencia Oranges:

Raw Cashew Nuts have 5.3 times more Copper, 6.6 times more Iron, 2.6 times more Magnesium, 6.4 times more Manganese, 3.1 times more Phosphorus and 8.5 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 12.2 times more Calcium, 3.1 times more Potassium and 187.4 times more Water than Raw Cashew Nuts.

Comparison of macro-nutrients per 300 calories:

Raw Cashew Nuts have 13 times more Fat, 19.7 times more Saturated Fat, 15.7 times more Omega 6 and 1.6 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.9 times more Omega 3, 4.4 times more Carbohydrate and 8.5 times more Fiber than Raw Cashew Nuts.
Both Raw Cashew Nuts and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
Both Raw Cashew Nuts as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cashew NutsVS Cashew ButterValencia OrangesVS Cashew ButterCashew NutsVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 300 calories Cashew NutsVS Valencia Oranges

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: