Comparing Nutrients in 14 ounces Oil Roasted Cashews VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Oil Roasted Cashews	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	79.4% 2302kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	195% 190g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	105% 33.6g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	198% 33.6g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	12.2% 16g	130g per day for Men 19-50 years
Sugars	27.4% 20g	13.6% 9.9g	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	0.44% 0.32g	7.17% 5.2g	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	% 0.32g	% 4.7g	g per day for Men 19-50 years
Sucrose	% 19.2g	% 0g	g per day for Men 19-50 years
Fiber	34.5% 13g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	119% 67g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.6% 0.87mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	24% 0.31mg	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	25% 99μg	13% 51.6μg	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	1.32% 1.2mg	101% 90mg	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	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	17% 171mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	901% 8.1mg	33% 0.3mg	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	300% 24mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	258% 1084mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	288% 6.62mg	18% 0.42mg	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	301% 2108mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	73.8% 2508mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	146% 80.6μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	193% 21.2mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.37% 14g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Cashews vs Cooked Ripe Red Tomatoes:

• Oil Roasted Cashew Nuts have 10.1 times more Vitamin B1, 9.9 times more Vitamin B2, 3.3 times more Vitamin B3, 6.8 times more Vitamin B5, 4.1 times more Vitamin B6, 1.9 times more Vitamin B9, 1.6 times more Vitamin E and 12.4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A and 76 times more Vitamin C than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Cashews vs Cooked Ripe Red Tomatoes:

• Oil Roasted Cashew Nuts have 3.9 times more Calcium, 27.2 times more Copper, 8.9 times more Iron, 30.3 times more Magnesium, 15.9 times more Manganese, 19 times more Phosphorus, 2.9 times more Potassium, 40.6 times more Selenium and 38.2 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 27.1 times more Water than Oil Roasted Cashew Nuts.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Cashew Nuts have 32.2 times more Energy, 434.3 times more Fat, 565.2 times more Saturated Fat, 34 times more Omega 3, 201.9 times more Omega 6, 7.4 times more Carbohydrate, 2 times more Sugars, 4.7 times more Fiber and 17.7 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 16.4 times more Fructose than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.