Comparing Nutrients in 14 ounces Roasted Cashews VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Roasted Cashews	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	78.6% 2278kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	190% 184g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	114% 36.3g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	179% 30.4g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	11% 14.4g	130g per day for Men 19-50 years
Sugars	27.4% 20g	NA	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	NA	38g per day for Men 19-50 years
Protein	109% 60.8g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.56mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.84mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78% 1mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	68.5% 274μg	8.93% 35.7μg	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	0% 0mg	27.3% 24.6mg	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	24.3% 3.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	18% 179mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	979% 8.8mg	39.7% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	298% 24mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	246% 1032mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	143% 3.28mg	22.8% 0.52mg	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	278% 1945mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	66% 2242mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	84.4% 46.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	106% 1592mg	1500mg per day for Men 19-50 years
Zinc	202% 22.2mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cashews VS Canned Tomatoes with Green Chilies per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Cashews versus 14 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Cashews vs Canned Tomatoes with Green Chilies:

• 14 ounces of Roasted Cashews have 5.9 times more Vitamin B1, 10.5 times more Vitamin B2, 2.2 times more Vitamin B3, 8.2 times more Vitamin B5, 2.5 times more Vitamin B6 and 7.7 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A and more Vitamin C than Dry Roasted Cashew Nuts.
• 14 ounces of Roasted Cashews have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Dry Roasted Cashew Nuts as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Cashews vs Canned Tomatoes with Green Chilies:

• 14 ounces of Roasted Cashews have 2.3 times more Calcium, 24.7 times more Copper, 23.1 times more Iron, 23.6 times more Magnesium, 6.3 times more Manganese, 35 times more Phosphorus, 5.3 times more Potassium, 29.3 times more Selenium and 43.1 times more Zinc than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 25.1 times more Sodium and 55.4 times more Water than Dry Roasted Cashew Nuts.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Cashews have 38.3 times more Energy, 579.4 times more Fat, 832.5 times more Saturated Fat, 161 times more Omega 3, 264.1 times more Omega 6, 9 times more Carbohydrate and 22.2 times more Protein than Canned Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein