Comparing Nutrients in 100 calories Tomatoes VS Cashew Nuts

Weight per 100 calories

• Tomatoes: 556g
• Cashew Nuts: 18g

Raw Cashew Nuts have 30.7 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is very high in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Tomatoes or Cashew Nuts?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Tomatoes	Cashew Nuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	8.17% 7.93g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	0.7% 0.011g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	8.28% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	4.2% 5.46g	130g per day for Men 19-50 years
Sugars	20% 14.6g	1.47% 1.07g	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	10.5% 7.6g	0.012% 0.009g	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	% 6.94g	% 0.009g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.05g	g per day for Men 19-50 years
Fiber	17.5% 6.67g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	8.73% 4.9g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	26% 233μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	6.37% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	0.81% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	1.2% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	3.12% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.7% 2.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	1.13% 4.52μg	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	84.6% 76mg	0.1% 0.09mg	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	20% 3mg	1.1% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.6% 44μg	5.14% 6.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cashew Nuts	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	0.67% 6.7mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	44% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.8μg	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	18.8% 1.5mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61mg	12.6% 53mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	13% 0.3mg	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	19% 133mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	38.7% 1317mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.54% 3.6μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.14% 2.17mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.94mg	9.5% 1.05mg	11mg per day for Men 19-50 years
Water	14% 525g	0.025% 0.94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tomatoes vs Cashew Nuts:

• Raw Ripe Red Tomatoes have more Vitamin A, 2.7 times more Vitamin B1, 10.1 times more Vitamin B2, 17.2 times more Vitamin B3, 3.2 times more Vitamin B5, 5.9 times more Vitamin B6, 18.4 times more Vitamin B9, 841.8 times more Vitamin C, 18.4 times more Vitamin E and 7.1 times more Vitamin K than Raw Cashew Nuts.
• Both Raw Ripe Red Tomatoes as well as Raw Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tomatoes vs Cashew Nuts:

• Raw Ripe Red Tomatoes have 8.3 times more Calcium, 1.2 times more Iron, 2.1 times more Manganese, 1.2 times more Phosphorus, 11 times more Potassium, 12.8 times more Sodium and 558.4 times more Water than Raw Cashew Nuts.
• While Raw Cashew Nuts contain more Selenium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Cashew Nuts have similar amounts of Copper, Magnesium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Ripe Red Tomatoes have 1.5 times more Omega 3, 4 times more Carbohydrate, 13.7 times more Sugars, 841.8 times more Fructose, 11.2 times more Fiber and 1.5 times more Protein than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 7.1 times more Fat, 9 times more Saturated Fat and 3.2 times more Omega 6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Cashew Nuts have similar amounts of Energy per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.