Comparing Nutrients in 1 pound 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	89.8% 2604kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	217% 210g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	130% 41.5g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	204% 34.7g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	21.6% 28g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	22% 16g	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	11.8% 8.53g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	36% 13.6g	12% 4.54g	38g per day for Men 19-50 years
Protein	124% 69.4g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.53mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.3% 1.16mg	5.93% 0.077mg	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	78.2% 313μg	5.67% 22.7μg	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	40% 36mg	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	28% 4.17mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	131% 157μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	20.4% 204mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	1119% 10mg	56.4% 0.51mg	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	340% 27.2mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	281% 1179mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	163% 3.75mg	11.6% 0.27mg	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	318% 2223mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	75.4% 2563mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	231% 25.4mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.21% 7.7g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• Both Dry Roasted Cashew Nuts as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 pound:

• 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 lb.