Comparing Nutrients in 1 kilogram Cashew Nuts VS Tomatoes in Juice with Salt

Macros Ratio

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

Macro Nutrients

	Cashew Nuts	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	191% 5530kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	452% 439g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	243% 78g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	458% 78g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	81.5% 59g	35% 25.5g	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	0.69% 0.5g	18% 13g	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	% 12.4g	g per day for Men 19-50 years
Sucrose	% 58g	% 0g	g per day for Men 19-50 years
Fiber	87% 33g	50% 19g	38g per day for Men 19-50 years
Protein	325% 182g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	353% 4.23mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.64mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	321% 4.17mg	85.4% 1.1mg	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	20% 80μg	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	140% 126mg	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	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	284% 341μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	37% 370mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	2439% 22mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	695% 2920mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	720% 16.6mg	29.6% 0.68mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	194% 6600mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	362% 199μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	525% 57.8mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.4% 52g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cashew Nuts vs Tomatoes in Juice with Salt:

• Raw Cashew Nuts have 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.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 1.4 times more Vitamin B1 and 25.2 times more Vitamin C than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Cashew Nuts as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cashew Nuts vs Tomatoes in Juice with Salt:

• Raw Cashew Nuts have 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.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 9.6 times more Sodium and 18.2 times more Water than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Cashew Nuts have 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.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 26.2 times more Fructose than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.