Comparing Nutrients in 300 calories Tomatoes in Juice with Salt VS Cashew Nuts

Weight per 300 calories

• Tomatoes in Juice with Salt: 1875g
• Cashew Nuts: 54.2g

Raw Cashew Nuts have 34.6 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is very high in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Tomatoes in Juice with Salt or Cashew Nuts?

Macros Ratio

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

Macro Nutrients

	Tomatoes in Juice with Salt	Cashew Nuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	24.5% 23.8g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	13% 4.22g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	25% 4.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	66% 48g	4.42% 3.2g	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	34% 24.6g	0.037% 0.027g	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	% 23.3g	% 0.027g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.15g	g per day for Men 19-50 years
Fiber	94% 35.6g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	26.5% 15g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	898% 10.8mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	2.42% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.4mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	9.37% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	17.4% 0.23mg	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	37.5% 150μg	3.4% 13.6μg	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	263% 236mg	0.3% 0.27mg	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	73.8% 11mg	3.25% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.6% 48.8μg	15.4% 18.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cashew Nuts	Recommended Dietary Allowance
Calcium	62% 619mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	132% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	2.4% 96μg	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	134% 10.7mg	45.3% 3.62mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	37.7% 158mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.28mg	39% 0.9mg	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	45.5% 319mg	46% 322mg	700mg per day for Men 19-50 years
Potassium	105% 3581mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	144% 2156mg	0.43% 6.5mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	48% 1777g	0.076% 2.82g	3700g per day for Men 19-50 years

Tomatoes In Juice With Salt VS Cashew Nuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomatoes in Juice with Salt or Cashew Nuts?

Lets compare vitamin content per 300 calories of Tomatoes in Juice with Salt vs Cashew Nuts:

• 300 calories of Tomatoes in Juice with Salt have more Vitamin A, 47 times more Vitamin B1, 32.8 times more Vitamin B2, 23.2 times more Vitamin B3, 4.7 times more Vitamin B5, 9.2 times more Vitamin B6, 11.1 times more Vitamin B9, 871 times more Vitamin C, 22.7 times more Vitamin E and 2.6 times more Vitamin K than Cashew Nuts.
• 300 calories of Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin C and Vitamin E
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomatoes in Juice with Salt vs Cashew Nuts:

• 300 calories of Tomatoes in Juice with Salt have 30.8 times more Calcium, 2.9 times more Iron, 1.4 times more Manganese, 10 times more Potassium, 1.2 times more Selenium, 331.2 times more Sodium and 629.8 times more Water than Cashew Nuts.
• While 300 kcal of Raw Cashew Nuts contain 1.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cashew Nuts contain similar levels of Copper, Magnesium and Phosphorus per 300 calories.
• 300 calories of Cashew Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomatoes in Juice with Salt have 4 times more Carbohydrate, 14.9 times more Sugars, 905.5 times more Fructose, 19.9 times more Fiber and 1.5 times more Protein than Cashew Nuts.
• While 300 kcal of Raw Cashew Nuts contain 5.1 times more Fat, 6.6 times more Saturated Fat and 2.3 times more Omega 6 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cashew Nuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Cashew Nuts provide inadequate amounts of Fiber
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Cashew Nuts provide inadequate amounts of Omega 3 in 300 calories.