Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Tomatoes in Juice with Salt	Cashew Nuts	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	64% 62g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	34.5% 11g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	65% 11g	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	33% 42.8g	130g per day for Men 19-50 years
Sugars	5% 3.6g	11.6% 8.38g	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	0.098% 0.071g	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	% 0.071g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.24g	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	46% 26g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cashew Nuts	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	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	45.5% 0.59mg	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	0.79% 0.71mg	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	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	40.3% 48.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cashew Nuts	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	346% 3.1mg	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	118% 9.47mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	99% 414mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	102% 2.35mg	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	120% 841mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	27.5% 936mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	51.3% 28.2μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	74.5% 8.2mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.2% 7.37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes in Juice with Salt vs Cashew Nuts:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Vitamin A, 1.4 times more Vitamin B1 and 25.2 times more Vitamin C than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 1.5 times more Vitamin B3, 7.4 times more Vitamin B5, 3.8 times more Vitamin B6, 3.1 times more Vitamin B9, 1.5 times more Vitamin E and 13.1 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Cashew Nuts have similar amounts of Vitamin B2 per 5 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw 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 Cashew Nuts:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 9.6 times more Sodium and 18.2 times more Water than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 42.2 times more Copper, 11.7 times more Iron, 29.2 times more Magnesium, 24.3 times more Manganese, 34.9 times more Phosphorus, 3.5 times more Potassium, 28.4 times more Selenium and 48.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Cashew Nuts have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 26.2 times more Fructose than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 34.6 times more Energy, 175.4 times more Fat, 228.9 times more Saturated Fat, 15.5 times more Omega 3, 80.2 times more Omega 6, 8.7 times more Carbohydrate, 2.3 times more Sugars, 1.7 times more Fiber and 23.1 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 Raw Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.