Comparing Nutrients in 500 calories Roasted Cashews VS Canned Tomatoes with Green Chilies

Weight per 500 calories

• Roasted Cashews: 87g
• Canned Tomatoes with Green Chilies: 3333g

Roasted Cashews have 38.3 times more energy per 100g than Canned Tomatoes with Green Chilies. It has very high energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 500 calories - Roasted Cashews or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Roasted Cashews	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	41.6% 40.4g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	25% 7.98g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	8.77% 0.14g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	39.2% 6.67g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	93% 121g	130g per day for Men 19-50 years
Sugars	6% 4.36g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.88% 2.6g	NA	38g per day for Men 19-50 years
Protein	24% 13.3g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.5% 0.17mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	48.7% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.62% 1.2mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	264% 3.43mg	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	15% 60μg	75% 300μg	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	230% 207mg	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	5.34% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	3.9% 39mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	215% 1.93mg	333% 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	65.3% 5.23mg	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	54% 226mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	191% 4.4mg	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	61% 427mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	105% 3567mg	3400mg per day for Men 19-50 years
Selenium	18.5% 10μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	891% 13367mg	1500mg per day for Men 19-50 years
Zinc	44.3% 4.88mg	39.4% 4.33mg	11mg per day for Men 19-50 years
Water	0.04% 1.5g	85% 3141g	3700g per day for Men 19-50 years

Roasted Cashews VS Canned Tomatoes With Green Chilies Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Cashews or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 500 calories of Roasted Cashews vs Canned Tomatoes with Green Chilies:

• 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A, 6.5 times more Vitamin B1, 3.6 times more Vitamin B2, 17.5 times more Vitamin B3, 4.6 times more Vitamin B5, 15.4 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin C than Dry Roasted Cashew Nuts.
• 500 calories of Roasted Cashews have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Dry Roasted Cashew Nuts as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Cashews vs Canned Tomatoes with Green Chilies:

• 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 17 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium, 6.1 times more Manganese, 7.2 times more Potassium, 1.3 times more Selenium, 959.1 times more Sodium and 2121.1 times more Water than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Canned Tomatoes with Green Chilies contain similar levels of Phosphorus and Zinc per 500 calories.
• 500 calories of Roasted Cashews lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Cashews have 15.1 times more Fat, 21.8 times more Saturated Fat and 6.9 times more Omega 6 than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 4.2 times more Carbohydrate and 1.7 times more Protein than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Canned Tomatoes with Green Chilies offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 6
• Both Dry Roasted Cashew Nuts as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 in 500 calories.