Comparing Nutrients in 1 kilogram Cashew Nuts VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cashew Nuts	Tomato Paste	Recommended Dietary Allowance
Energy	191% 5530kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	452% 439g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	243% 78g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	458% 78g	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	232% 302g	145% 189g	130g per day for Men 19-50 years
Sugars	81.5% 59g	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	0.69% 0.5g	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	% 0.5g	% 57.5g	g per day for Men 19-50 years
Sucrose	% 58g	% 3g	g per day for Men 19-50 years
Fiber	87% 33g	108% 41g	38g per day for Men 19-50 years
Protein	325% 182g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	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	353% 4.23mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.64mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	321% 4.17mg	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	5.56% 5mg	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	60% 9mg	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	284% 341μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Tomato Paste	Recommended Dietary Allowance
Calcium	37% 370mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	2439% 22mg	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	835% 66.8mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	695% 2920mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	720% 16.6mg	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	847% 5930mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	194% 6600mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	362% 199μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	525% 57.8mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	1.4% 52g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Nuts VS Tomato Paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Cashew Nuts 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 Cashew Nuts vs Tomato Paste:

• 1 kilogram of Cashew Nuts has 7.1 times more Vitamin B1, 6.1 times more Vitamin B5, 1.9 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, 2.6 times more Vitamin B2, 2.9 times more Vitamin B3, 43.8 times more Vitamin C and 4.8 times more Vitamin E than Raw Cashew Nuts.
• 1 kilogram of Cashew Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Raw 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 Cashew Nuts vs Tomato Paste:

• 1 kilogram of Cashew Nuts has 6 times more Copper, 2.2 times more Iron, 7 times more Magnesium, 5.5 times more Manganese, 7.1 times more Phosphorus, 3.8 times more Selenium and 9.2 times more Zinc than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 1.5 times more Potassium and 4.9 times more Sodium than Raw Cashew Nuts.
• Both Cashew Nuts and Tomato Paste contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cashew Nuts has 6.7 times more Energy, 93.3 times more Fat, 77.8 times more Saturated Fat, 8.9 times more Omega 3, 51.2 times more Omega 6, 1.6 times more Carbohydrate and 4.2 times more Protein than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 2.1 times more Sugars and 117 times more Fructose than Raw Cashew Nuts.
• Both Cashew Nuts 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