Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Tomatoes in Juice with Salt	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	28.3% 822kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	70% 67.7g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	37.6% 12g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	6.02% 0.096g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	70.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.8% 4.9g	32.6% 42.3g	130g per day for Men 19-50 years
Sugars	5% 3.6g	9.8% 7.1g	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	2.56% 1.86g	0.16% 0.11g	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	% 1.76g	% 0.11g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.86g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	2% 1.1g	42.6% 24g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Oil Roasted Cashews	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	23.8% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	35.2% 0.46mg	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	2.83% 11.3μg	8.86% 35.4μg	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	20% 18mg	0.47% 0.43mg	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	5.58% 0.84mg	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	322% 2.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.23μg	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	10% 0.81mg	107% 8.58mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	92% 387mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	103% 2.36mg	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	3.44% 24mg	108% 753mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	26.3% 896mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	52.3% 28.8μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.13% 4.93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes in Juice with Salt vs Oil Roasted Cashews:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Vitamin A, 1.6 times more Vitamin B1 and 42 times more Vitamin C than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 4 times more Vitamin B2, 2.4 times more Vitamin B3, 7.5 times more Vitamin B5, 2.9 times more Vitamin B6, 3.1 times more Vitamin B9, 1.6 times more Vitamin E and 13.3 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Oil Roasted Cashews:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 8.8 times more Sodium and 27.2 times more Water than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 1.3 times more Calcium, 39.3 times more Copper, 10.6 times more Iron, 27.3 times more Magnesium, 24.5 times more Manganese, 31.2 times more Phosphorus, 3.3 times more Potassium, 29 times more Selenium and 44.6 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparison of macro-nutrients per 5 ounces:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 16.4 times more Fructose than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 36.3 times more Energy, 191.1 times more Fat, 249.4 times more Saturated Fat, 17 times more Omega 3, 87.4 times more Omega 6, 8.6 times more Carbohydrate, 2 times more Sugars, 1.7 times more Fiber and 21.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Oil Roasted Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.