Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	28.3% 822kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	70% 67.7g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	37.6% 12g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	6.02% 0.096g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	3.95% 5.13g	32.6% 42.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 6.86g	g per day for Men 19-50 years
Fiber	NA	12.3% 4.68g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	42.6% 24g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	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	4% 0.048mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	23.8% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	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	3.2% 12.8μg	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	9.76% 8.8mg	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	NA	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	322% 2.9mg	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	4.6% 0.37mg	107% 8.58mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	92% 387mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	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	2.83% 20mg	108% 753mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	26.3% 896mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	52.3% 28.8μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.13% 4.93g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Oil Roasted Cashews per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Tomatoes with Green Chilies versus 5 oz of Oil Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Tomatoes with Green Chilies vs Oil Roasted Cashews:

• 5 ounces of Canned Tomatoes with Green Chilies have more Vitamin A and 20.7 times more Vitamin C than Oil Roasted Cashews.
• While 5 oz of Oil Roasted Cashew Nuts contain 10.7 times more Vitamin B1, 11.5 times more Vitamin B2, 2.7 times more Vitamin B3, 5.9 times more Vitamin B5, 3.1 times more Vitamin B6 and 2.8 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 5 ounces of Oil Roasted Cashews have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Tomatoes with Green Chilies vs Oil Roasted Cashews:

• 5 ounces of Canned Tomatoes with Green Chilies have 30.8 times more Sodium and 27.1 times more Water than Oil Roasted Cashews.
• While 5 oz of Oil Roasted Cashew Nuts contain 2.2 times more Calcium, 22.7 times more Copper, 23.3 times more Iron, 24.8 times more Magnesium, 12.6 times more Manganese, 37.9 times more Phosphorus, 5.9 times more Potassium, 50.8 times more Selenium and 41.2 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oil Roasted Cashew Nuts contain 38.7 times more Energy, 597.1 times more Fat, 770.7 times more Saturated Fat, 68 times more Omega 3, 292.3 times more Omega 6, 8.3 times more Carbohydrate and 24.4 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein