Comparing Nutrients in 500 calories Tomatoes VS Oil Roasted Cashew Nuts with Salt

Weight per 500 calories

• Tomatoes: 2778g
• Oil Roasted Cashew Nuts with Salt: 86g

Oil Roasted Cashew Nuts with Salt have 32.3 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is very high in comparison to other foods. Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Tomatoes or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	42.4% 41g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	23% 7.3g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	3.66% 0.059g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	43% 7.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	20% 26g	130g per day for Men 19-50 years
Sugars	101% 73g	5.95% 4.3g	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	52.5% 38g	0.095% 0.069g	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	% 34.7g	% 0.069g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.17g	g per day for Men 19-50 years
Fiber	87.7% 33.3g	7.47% 2.84g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Oil Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Vitamin A	130% 1167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	9.34% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43.4% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	104% 417μg	5.38% 21.5μg	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	423% 381mg	0.29% 0.26mg	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	100% 15mg	5.28% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Oil Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Calcium	27.8% 278mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	195% 1.76mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64μg	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	94% 7.5mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	56% 235mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	62.4% 1.44mg	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	95% 667mg	65.3% 457mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	17.7% 265mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	71% 2626g	0.054% 2g	3700g per day for Men 19-50 years

Tomatoes VS Oil Roasted Cashew Nuts With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomatoes or Oil Roasted Cashew Nuts with Salt?

Lets compare vitamin content per 500 calories of Tomatoes vs Oil Roasted Cashew Nuts with Salt:

• 500 calories of Tomatoes have more Vitamin A, 3.3 times more Vitamin B1, 2.8 times more Vitamin B2, 11 times more Vitamin B3, 3.3 times more Vitamin B5, 8 times more Vitamin B6, 19.4 times more Vitamin B9, 1474 times more Vitamin C, 18.9 times more Vitamin E and 7.3 times more Vitamin K than Oil Roasted Cashew Nuts with Salt.
• 500 calories of Oil Roasted Cashew Nuts with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin C and Vitamin E
• Both Raw Ripe Red Tomatoes as well as Oil Roasted Cashew Nuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomatoes vs Oil Roasted Cashew Nuts with Salt:

• 500 calories of Tomatoes have 7.5 times more Calcium, 1.4 times more Iron, 1.3 times more Magnesium, 2.2 times more Manganese, 1.5 times more Phosphorus, 12.1 times more Potassium and 1303.8 times more Water than Oil Roasted Cashew Nuts with Salt.
• While 500 kcal of Oil Roasted Cashew Nuts with Salt contain more Selenium and 1.9 times more Sodium than Raw Ripe Red Tomatoes.
• Both Tomatoes and Oil Roasted Cashew Nuts with Salt contain similar levels of Copper and Zinc per 500 calories.
• 500 calories of Tomatoes lack sufficient amounts of Selenium
• 500 calories of Oil Roasted Cashew Nuts with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomatoes have 4.2 times more Carbohydrate, 16.9 times more Sugars, 552.8 times more Fructose, 11.7 times more Fiber and 1.7 times more Protein than Oil Roasted Cashew Nuts with Salt.
• While 500 kcal of Oil Roasted Cashew Nuts with Salt contain 7.4 times more Fat, 9.4 times more Saturated Fat and 3.3 times more Omega 6 than Raw Ripe Red Tomatoes.
• Both Tomatoes and Oil Roasted Cashew Nuts with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Oil Roasted Cashew Nuts with Salt provide inadequate amounts of Fiber
• Both Raw Ripe Red Tomatoes as well as Oil Roasted Cashew Nuts with Salt provide inadequate amounts of Omega 3 in 500 calories.