Comparing Nutrients in 1 pound Tomatoes VS Oil Roasted Cashew Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Oil Roasted Cashew Nuts with Salt	11%	70%	19%

Macro Nutrients

	Tomatoes	Oil Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	91% 2635kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	223% 217g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	120% 38.5g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	226% 38.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	105% 137g	130g per day for Men 19-50 years
Sugars	16.5% 12g	31.3% 22.7g	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	8.57% 6.2g	0.5% 0.36g	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	% 5.67g	% 0.36g	g per day for Men 19-50 years
Sucrose	% 0g	% 22g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	39.4% 15g	38g per day for Men 19-50 years
Protein	7.13% 4g	136% 76.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Oil Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Vitamin A	21% 191μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	137% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	49.2% 7.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	28.3% 113μg	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	69% 62mg	1.5% 1.36mg	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	16.3% 2.45mg	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	131% 157μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Oil Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	1030% 9.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	343% 27.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	295% 1238mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	329% 7.57mg	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	15.6% 109mg	344% 2409mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	84.3% 2867mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	93% 1397mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	221% 24.3mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Oil Roasted Cashew Nuts with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomatoes versus 1 lb of Oil Roasted Cashew Nuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomatoes vs Oil Roasted Cashew Nuts with Salt:

• 1 pound of Tomatoes has more Vitamin A and 45.7 times more Vitamin C than Oil Roasted Cashew Nuts with Salt.
• While 1 lb of Oil Roasted Cashew Nuts with Salt contains 9.8 times more Vitamin B1, 11.5 times more Vitamin B2, 2.9 times more Vitamin B3, 9.9 times more Vitamin B5, 4 times more Vitamin B6, 1.7 times more Vitamin B9, 1.7 times more Vitamin E and 4.4 times more Vitamin K than Raw Ripe Red Tomatoes.
• 1 pound of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• 1 pound of Oil Roasted Cashew Nuts with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Ripe Red Tomatoes as well as Oil Roasted Cashew Nuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomatoes vs Oil Roasted Cashew Nuts with Salt:

• 1 pound of Tomatoes has 40.4 times more Water than Oil Roasted Cashew Nuts with Salt.
• While 1 lb of Oil Roasted Cashew Nuts with Salt contains 4.3 times more Calcium, 34.6 times more Copper, 22.4 times more Iron, 24.8 times more Magnesium, 14.6 times more Manganese, 22.1 times more Phosphorus, 2.7 times more Potassium, more Selenium, 61.6 times more Sodium and 31.5 times more Zinc than Raw Ripe Red Tomatoes.
• 1 pound of Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oil Roasted Cashew Nuts with Salt contains 32.3 times more Energy, 238.9 times more Fat, 302.8 times more Saturated Fat, 22.7 times more Omega 3, 106 times more Omega 6, 7.8 times more Carbohydrate, 1.9 times more Sugars, 2.8 times more Fiber and 19.1 times more Protein than Raw Ripe Red Tomatoes.
• 1 pound of Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein