Comparing Nutrients in 1 kilogram Oil Roasted Cashews VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Oil Roasted Cashews	Tomato Paste	Recommended Dietary Allowance
Energy	200% 5800kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	492% 478g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	265% 84.8g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	499% 84.8g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	230% 299g	145% 189g	130g per day for Men 19-50 years
Sugars	69% 50g	168% 122g	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	1.1% 0.8g	80.7% 58.5g	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	% 0.8g	% 57.5g	g per day for Men 19-50 years
Sucrose	% 48.4g	% 3g	g per day for Men 19-50 years
Fiber	87% 33g	108% 41g	38g per day for Men 19-50 years
Protein	301% 168g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	303% 3.63mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.18mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	248% 3.23mg	166% 2.16mg	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	62.5% 250μg	30% 120μg	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	3.33% 3mg	243% 219mg	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	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	289% 347μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Tomato Paste	Recommended Dietary Allowance
Calcium	43% 430mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	2270% 20.4mg	406% 3.65mg	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	756% 60.5mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	650% 2730mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	725% 16.7mg	131% 3.02mg	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	759% 5310mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	186% 6320mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	369% 203μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	486% 53.5mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	0.94% 34.8g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Cashews VS Tomato Paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Cashews versus 1 kg of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Cashews vs Tomato Paste:

• 1 kilogram of Oil Roasted Cashews has 6.1 times more Vitamin B1, 1.4 times more Vitamin B2, 6.2 times more Vitamin B5, 1.5 times more Vitamin B6, 2.1 times more Vitamin B9 and 3 times more Vitamin K than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains more Vitamin A, 1.8 times more Vitamin B3, 73 times more Vitamin C and 4.7 times more Vitamin E than Oil Roasted Cashew Nuts.
• 1 kilogram of Oil Roasted Cashews have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Cashew Nuts as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Cashews vs Tomato Paste:

• 1 kilogram of Oil Roasted Cashews has 5.6 times more Copper, 2 times more Iron, 6.5 times more Magnesium, 5.5 times more Manganese, 6.4 times more Phosphorus, 3.8 times more Selenium and 8.5 times more Zinc than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 1.6 times more Potassium and 4.5 times more Sodium than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashews and Tomato Paste contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Cashews has 7.1 times more Energy, 101.6 times more Fat, 84.8 times more Saturated Fat, 9.7 times more Omega 3, 55.8 times more Omega 6, 1.6 times more Carbohydrate and 3.9 times more Protein than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 2.4 times more Sugars and 73.1 times more Fructose than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashews and Tomato Paste offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6