Comparing Nutrients in 500 calories Cashew NutsVS Oranges

Weight per 500 calories

Cashew Nuts

90g

Oranges

1064g

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 500 calories - Cashew Nuts or Oranges?

Macros Ratio

Protein Fat Carbs

Cashew Nuts

12%

67%

21%

Oranges

91%

500 kcal ▼

Macro Nutrients

Cashew Nutsvs Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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41%39.6g

Fat

1.3%1.28g

39.6 gvs1.28 g

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

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22%7.04g

Saturated Fat

0.5%0.16g

7.04 gvs0.16 g

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

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3.5%0.056g

Omega 3

4.65%0.074g

0.056 gvs0.074 g

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

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41.4%7.04g

Omega 6

1.13%0.19g

7.04 gvs0.19 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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21%27.3g

Carbohydrate

96%125g

27.3 gvs125 g

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

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7.37%5.34g

Sugars

137%99g

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

5.34 gvs99 g

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

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0.062%0.045g

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]

0.045 gvsNA g

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

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%0.045g

Glucose

0.045 gvsNA g

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

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%5.25g

Sucrose

5.25 gvsNA g

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

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7.85%3g

Fiber

67%25.5g

3 gvs25.5 g

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

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29.4%16.5g

Protein

18%10g

16.5 gvs10 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

13%117μg

RAE, retinol activity equivalents

0 μgvs117 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

32%0.38mg

Vitamin B1

77%0.93mg

Thiamine

0.38 mgvs0.93 mg

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

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4.03%0.052mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.052 mgvs0.43 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

6%0.96mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

0.96 mgvs3 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

15.6%0.78mg

Vitamin B5

53%2.66mg

Pantothenic acid

0.78 mgvs2.66 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

29%0.38mg

Vitamin B6

49%0.64mg

Pyridoxine

0.38 mgvs0.64 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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5.65%22.6μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

22.6 μgvs319 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 .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0.5%0.45mg

Vitamin C

629%566mg

Ascorbic acid

0.45 mgvs566 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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5.42%0.81mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

0.81 mgvs1.9 mg

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

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25.7%31μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

31 μgvs0 μg

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

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Minerals

Cashew Nutsvs Oranges

3.35%33.5mg

Calcium

42.6%426mg

33.5 mgvs426 mg

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

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221%2mg

Copper

53%0.48mg

2 mgvs0.48 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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75.5%6.04mg

Iron

13.3%1.06mg

6.04 mgvs1.06 mg

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

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63%264mg

Magnesium

25.3%106mg

264 mgvs106 mg

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

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65%1.5mg

Manganese

11.6%0.27mg

1.5 mgvs0.27 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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76.6%536mg

Phosphorus

21.3%149mg

536 mgvs149 mg

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

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17.6%597mg

Potassium

56.6%1926mg

597 mgvs1926 mg

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

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32.7%18μg

Selenium

9.67%5.3μg

18 μgvs5.3 μg

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

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0.72%11mg

Sodium

0%0mg

11 mgvs0 mg

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

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47.5%5.23mg

Zinc

6.77%0.74mg

5.23 mgvs0.74 mg

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

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0.13%4.7g

Water

25%923g

4.7 gvs923 g

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

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Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
Both Raw Cashew Nuts as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cashew NutsVS Cashew ButterOrangesVS Cashew ButterCashew NutsVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Cashew NutsVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Cashew Nuts or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: