Comparing Nutrients in 5 ounces Oil Roasted Cashew Nuts with Salt VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashew Nuts with Salt	11%	70%	19%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Oil Roasted Cashew Nuts with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	28.4% 824kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	70% 67.7g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	37.6% 12g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	6.02% 0.096g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	70.7% 12g	0.62% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	6.9% 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	0.16% 0.11g	3.68% 2.66g	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	% 0.11g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 6.86g	% 0.028g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	42.6% 24g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashew Nuts with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	1.85% 0.024mg	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	8.86% 35.4μg	1.77% 7.1μg	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	0.47% 0.43mg	12.4% 11mg	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	8.7% 1.3mg	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashew Nuts with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	6.1% 61mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	322% 2.9mg	17.6% 0.16mg	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	107% 8.58mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	92% 387mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	103% 2.36mg	3.64% 0.084mg	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	108% 753mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	26.3% 896mg	8.63% 293mg	3400mg per day for Men 19-50 years
Selenium	52.3% 28.8μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	29% 437mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.09% 3.3g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Cashew Nuts with Salt VS Stewed Canned Tomatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Cashew Nuts with Salt versus 5 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Cashew Nuts with Salt vs Stewed Canned Tomatoes:

• 5 ounces of Oil Roasted Cashew Nuts with Salt have 7.9 times more Vitamin B1, 6.2 times more Vitamin B2, 2.4 times more Vitamin B3, 7.7 times more Vitamin B5, 19 times more Vitamin B6, 5 times more Vitamin B9 and 14.5 times more Vitamin K than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 26.3 times more Vitamin C than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Stewed Canned Tomatoes provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Oil Roasted Cashew Nuts with Salt have insufficient amounts of Vitamin C
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Oil Roasted Cashew Nuts with Salt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Cashew Nuts with Salt vs Stewed Canned Tomatoes:

• 5 ounces of Oil Roasted Cashew Nuts with Salt have 1.3 times more Calcium, 18.2 times more Copper, 4.5 times more Iron, 22.8 times more Magnesium, 28.3 times more Manganese, 26.6 times more Phosphorus, 3.1 times more Potassium, 33.8 times more Selenium, 1.4 times more Sodium and 31.5 times more Zinc than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 39.1 times more Water than Oil Roasted Cashew Nuts with Salt.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Cashew Nuts with Salt have 22.3 times more Energy, 251.4 times more Fat, 326.1 times more Saturated Fat, 22.7 times more Omega 3, 114.6 times more Omega 6, 4.9 times more Carbohydrate, 1.4 times more Sugars, 3.3 times more Fiber and 18.5 times more Protein than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 23.5 times more Fructose than Oil Roasted Cashew Nuts with Salt.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein