Comparing Nutrients in 5 ounces Cashew Nuts VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cashew Nuts	Tomatoes	Recommended Dietary Allowance
Energy	27% 784kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	64% 62g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	34.5% 11g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	0.67% 0.11g	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	4.24% 5.5g	130g per day for Men 19-50 years
Sugars	11.6% 8.38g	5.14% 3.73g	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	0.098% 0.071g	2.68% 1.94g	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	% 0.071g	% 1.77g	g per day for Men 19-50 years
Sucrose	% 8.24g	% 0g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	46% 26g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.2% 0.66μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.86% 35.4μg	5.3% 21.3μg	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	0.79% 0.71mg	21.6% 19.4mg	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	8.5% 1.28mg	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.3% 48.3μg	9.33% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Tomatoes	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	346% 3.1mg	9.3% 0.084mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	118% 9.47mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	99% 414mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	7.03% 0.16mg	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	120% 841mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	27.5% 936mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	51.3% 28.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.2% 7.37g	3.62% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cashew Nuts vs Tomatoes:

• Raw Cashew Nuts have 11.4 times more Vitamin B1, 3.1 times more Vitamin B2, 1.8 times more Vitamin B3, 9.7 times more Vitamin B5, 5.2 times more Vitamin B6, 1.7 times more Vitamin B9, 1.7 times more Vitamin E and 4.3 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A and 27.4 times more Vitamin C than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cashew Nuts vs Tomatoes:

• Raw Cashew Nuts have 3.7 times more Calcium, 37.2 times more Copper, 24.7 times more Iron, 26.5 times more Magnesium, 14.5 times more Manganese, 24.7 times more Phosphorus, 2.8 times more Potassium, more Selenium and 34 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 18.2 times more Water than Raw Cashew Nuts.

Comparison of macro-nutrients per 5 ounces:

• Raw Cashew Nuts have 30.7 times more Energy, 219.3 times more Fat, 278 times more Saturated Fat, 20.7 times more Omega 3, 97.3 times more Omega 6, 7.8 times more Carbohydrate, 2.2 times more Sugars, 2.8 times more Fiber and 20.7 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 27.4 times more Fructose than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.