Comparing Nutrients in 1 kilogram Roasted Cashews VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Roasted Cashews	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	198% 5740kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	478% 464g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	286% 92g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	451% 76.6g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 327g	47.6% 62g	130g per day for Men 19-50 years
Sugars	69% 50g	48.6% 35.2g	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	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	79% 30g	26.3% 10g	38g per day for Men 19-50 years
Protein	273% 153g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.5% 14mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	244% 12mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	197% 2.56mg	13% 0.17mg	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	173% 690μg	12.5% 50μg	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	87.8% 79mg	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	61.3% 9.2mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	289% 347μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	45% 450mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	2467% 22mg	124% 1.12mg	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	750% 60mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	619% 2600mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	25.7% 0.59mg	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	700% 4900mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	166% 5650mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	509% 56mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.46% 17g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Cashews vs Stewed Canned Tomatoes:

• Dry Roasted Cashew Nuts have 4.3 times more Vitamin B1, 5.7 times more Vitamin B2, 2 times more Vitamin B3, 10.7 times more Vitamin B5, 15.1 times more Vitamin B6, 13.8 times more Vitamin B9 and 14.5 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A and more Vitamin C than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin E per 1 kg.
• Both Dry Roasted Cashew Nuts as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Cashews vs Stewed Canned Tomatoes:

• Dry Roasted Cashew Nuts have 1.3 times more Calcium, 19.8 times more Copper, 4.5 times more Iron, 21.7 times more Magnesium, 14 times more Manganese, 24.5 times more Phosphorus, 2.7 times more Potassium, 19.5 times more Selenium and 32.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 13.8 times more Sodium and 53.8 times more Water than Dry Roasted Cashew Nuts.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Cashew Nuts have 22.1 times more Energy, 243.9 times more Fat, 352.2 times more Saturated Fat, 53.7 times more Omega 3, 103.5 times more Omega 6, 5.3 times more Carbohydrate, 1.4 times more Sugars, 3 times more Fiber and 16.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Dry Roasted Cashew Nuts as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.