Comparing Nutrients in 300 calories Cashew Nuts VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Cashew Nuts: 54.2g
• Cooked Ripe Red Tomatoes: 1667g

Cashew Nuts have 30.7 times more energy per 100g than Cooked Ripe Red Tomatoes. It has very high energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Cashew Nuts or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cashew Nuts	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	24.5% 23.8g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	13% 4.22g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	25% 4.22g	4.1% 0.7g	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	51.4% 67g	130g per day for Men 19-50 years
Sugars	4.42% 3.2g	57.2% 41.5g	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	0.037% 0.027g	30% 22g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	% 3.15g	% 0g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.42% 0.031mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.37% 0.47mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	101% 1.3mg	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	54% 217μg	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	422% 380mg	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	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.4% 18.5μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	2% 20mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	139% 1.25mg	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	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	37.7% 158mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	76% 1.75mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.43% 6.5mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	0.076% 2.82g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cashew Nuts vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain more Vitamin A, 2.6 times more Vitamin B1, 11.7 times more Vitamin B2, 15.4 times more Vitamin B3, 4.6 times more Vitamin B5, 5.8 times more Vitamin B6, 16 times more Vitamin B9, 1400.9 times more Vitamin C, 19.1 times more Vitamin E and 2.5 times more Vitamin K than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cashew Nuts vs Cooked Ripe Red Tomatoes:

• Raw Cashew Nuts have 1.3 times more Selenium and 1.3 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 9.1 times more Calcium, 3.1 times more Iron, 1.9 times more Manganese, 1.5 times more Phosphorus, 10.1 times more Potassium, 28.2 times more Sodium and 557.4 times more Water than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Cooked Ripe Red Tomatoes have similar amounts of Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Cashew Nuts have 13 times more Fat, 16.9 times more Saturated Fat and 6 times more Omega 6 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 4.1 times more Carbohydrate, 12.9 times more Sugars, 804.9 times more Fructose, 6.5 times more Fiber and 1.6 times more Protein than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Cooked Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Raw Cashew Nuts as well as Cooked Ripe Red Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.