Comparing Nutrients in 300 calories Cashew Nuts VS Stewed Canned Tomatoes

Weight per 300 calories

• Cashew Nuts: 54.2g
• Stewed Canned Tomatoes: 1154g

Cashew Nuts have 21.3 times more energy per 100g than Stewed Canned Tomatoes. It has very high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Cashew Nuts or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cashew Nuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	24.5% 23.8g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	13% 4.22g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	25% 4.22g	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	55% 71.4g	130g per day for Men 19-50 years
Sugars	4.42% 3.2g	56% 40.6g	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	0.037% 0.027g	30% 21.7g	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	% 0.027g	% 19g	g per day for Men 19-50 years
Sucrose	% 3.15g	% 0.23g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.42% 0.031mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.37% 0.47mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	15% 0.2mg	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	3.4% 13.6μg	14.4% 57.7μg	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	0.3% 0.27mg	101% 91mg	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	3.25% 0.49mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.4% 18.5μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	2% 20mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	144% 1.3mg	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	45.3% 3.62mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	37.7% 158mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	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	46% 322mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	0.43% 6.5mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.076% 2.82g	28.5% 1056g	3700g per day for Men 19-50 years

Cashew Nuts VS Stewed Canned Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cashew Nuts or Stewed Canned Tomatoes?

Lets compare vitamin content per 300 calories of Cashew Nuts vs Stewed Canned Tomatoes:

• 300 kcal of Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 2.3 times more Vitamin B1, 12.8 times more Vitamin B2, 14.3 times more Vitamin B3, 2.8 times more Vitamin B5, 4.3 times more Vitamin B9, 336.1 times more Vitamin C, 19.6 times more Vitamin E and 1.5 times more Vitamin K than Raw Cashew Nuts.
• Both Cashew Nuts and Stewed Canned Tomatoes provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin C and Vitamin E
• Both Raw Cashew Nuts as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cashew Nuts vs Stewed Canned Tomatoes:

• 300 calories of Cashew Nuts have 1.3 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Selenium and 1.6 times more Zinc than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 19.5 times more Calcium, 4.2 times more Iron, 6.7 times more Potassium, 391.7 times more Sodium and 374.4 times more Water than Raw Cashew Nuts.
• Both Cashew Nuts and Stewed Canned Tomatoes contain similar levels of Copper and Magnesium per 300 calories.
• 300 calories of Cashew Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cashew Nuts have 10.9 times more Fat, 14.1 times more Saturated Fat and 4.9 times more Omega 6 than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 4.4 times more Carbohydrate, 12.7 times more Sugars, 799.7 times more Fructose and 6.4 times more Fiber than Raw Cashew Nuts.
• Both Cashew Nuts and Stewed Canned Tomatoes offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Cashew Nuts provide inadequate amounts of Fiber
• 300 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 6
• Both Raw Cashew Nuts as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 in 300 calories.