Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Tomatoes in Juice with Salt	Cashew Nuts	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	75.7% 2195kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	179% 174g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	97% 31g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	182% 31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	92% 120g	130g per day for Men 19-50 years
Sugars	14% 10g	32.4% 23.5g	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	7.17% 5.2g	0.27% 0.2g	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	% 4.92g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 23g	g per day for Men 19-50 years
Fiber	20% 7.54g	34.5% 13g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	129% 72.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	140% 1.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	68.6% 3.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	127% 1.66mg	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	7.94% 31.8μg	25% 99μg	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	55.6% 50mg	2.2% 2mg	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	15.6% 2.34mg	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	113% 135μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cashew Nuts	Recommended Dietary Allowance
Calcium	13% 131mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	968% 8.7mg	0.9mg per day for Men 19-50 years
Fluoride	0.51% 20.2μg	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	28.3% 2.26mg	331% 26.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	276% 1159mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	286% 6.57mg	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	9.64% 67.5mg	336% 2354mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	77% 2619mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	209% 23mg	11mg per day for Men 19-50 years
Water	10% 376g	0.56% 20.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Cashew Nuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes in Juice with Salt versus 14 oz of Cashew Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomatoes in Juice with Salt vs Cashew Nuts:

• 14 ounces of Tomatoes in Juice with Salt have more Vitamin A, 1.4 times more Vitamin B1 and 25.2 times more Vitamin C than Cashew Nuts.
• While 14 oz of Raw Cashew Nuts contain 1.5 times more Vitamin B3, 7.4 times more Vitamin B5, 3.8 times more Vitamin B6, 3.1 times more Vitamin B9, 1.5 times more Vitamin E and 13.1 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cashew Nuts provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Cashew Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Cashew Nuts:

• 14 ounces of Tomatoes in Juice with Salt have 9.6 times more Sodium and 18.2 times more Water than Cashew Nuts.
• While 14 oz of Raw Cashew Nuts contain 42.2 times more Copper, 11.7 times more Iron, 29.2 times more Magnesium, 24.3 times more Manganese, 34.9 times more Phosphorus, 3.5 times more Potassium, 28.4 times more Selenium and 48.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cashew Nuts contain similar levels of Calcium per 14 ounces.
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Cashew Nuts contain 34.6 times more Energy, 175.4 times more Fat, 228.9 times more Saturated Fat, 15.5 times more Omega 3, 80.2 times more Omega 6, 8.7 times more Carbohydrate, 2.3 times more Sugars, 1.7 times more Fiber and 23.1 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein