Compare Nutrients / 100 kcal VS
Plant Nutrients DB
Show only:
Extra filters:
RDA target:
Choose the amount of food:

100 g100 kcal
Menu:

Compare Nutrients in 100 Calories Cashew NutsVS Oranges

Weight per 100 Calories

Cashew Nuts
18g
Oranges
213g

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 100 calories - Cashew Nuts or Oranges?

Macros Ratio

ProteinsFatsCarbs

Cashew Nuts
13%
71%
16%
Oranges
8%
2%
90%

Vitamins

100 kcalRDA for Men 19-30 years
Cashew NutsOranges
Vitamin A
0%
2.6%
0 μg23.404 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
6.33%
15%
0.076 mg0.185 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
0.77%
6.54%
0.01 mg0.085 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
1.2%
3.75%
0.192 mg0.6 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
5.77%
9.85%
0.075 mg0.128 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0.1%
126%
0.09 mg113.191 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
1.1%
2.55%
0.163 mg0.383 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
5.14%
0%
6.166 μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
1.13%
16%
4.521 μg63.83 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Cashew NutsOranges
Calcium
0.67%
8.5%
6.691 mg85.106 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
44%
10.7%
0.397 mg0.096 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
15%
2.66%
1.208 mg0.213 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
13%
5.3%
52.803 mg21.277 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
13%
2.3%
0.299 mg0.053 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
15%
4.26%
107.233 mg29.787 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
2.54%
8.2%
119.349 mg385.106 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
6.54%
1.93%
3.599 μg1.064 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.14%
0%
2.17 mg0 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
9.5%
1.35%
1.045 mg0.149 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 Calories of Cashew Nuts vs Oranges:
Raw Oranges contain 2.4 times more Thiamine, 8.5 times more Vitamin B2, 3.1 times more Vitamin B3, 1.7 times more Vitamin B6, 1257.7 times more Vitamin C, 2.3 times more Vitamin E and 14.1 times more Folate than Raw Cashew Nuts.

Comparing minerals per 100 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 and 3.2 times more Potassium than Raw Cashew Nuts.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Cashew NutsOranges
Fat
8.17%
0.26%
7.929 g0.255 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
5.9%
3.57%
3.295 g2 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
4.2%
19%
5.459 g25 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
1.47%
27%
1.069 g19.894 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
1.57%
13%
0.597 g5.106 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
4.4%
0.1%
1.407 g0.032 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0.69%
0.94%
0.011 g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
8.28%
0.22%
1.407 g0.038 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.03%
5%
0.94 g184.574 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 Calories:
Raw Cashew Nuts have 31.1 times more Fat, 1.6 times more Protein, 44 times more Saturated Fat and 37 times more Omega 6 than Raw Oranges. While Raw Oranges contain 4.6 times more Carbohydrate, 18.6 times more Sugars, 8.6 times more Fiber and 196.4 times more Water than Raw Cashew Nuts. Both Raw Cashew Nuts and Raw Oranges have similar amounts of Energy per 100 kcal.Both Raw Cashew Nuts as well as Raw Oranges have insufficient amounts of Omega 3 in 100 kcal.