Comparing Nutrients in 5 ounces Tomatoes VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Tomatoes	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	28.3% 822kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	70% 67.7g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	37.6% 12g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	6.02% 0.096g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	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	4.24% 5.5g	32.6% 42.3g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	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	2.68% 1.94g	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	% 1.77g	% 0.11g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.86g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	42.6% 24g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Oil Roasted Cashews	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	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	5.26% 0.84mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	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	21.6% 19.4mg	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	5.1% 0.77mg	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	322% 2.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	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	7.03% 0.16mg	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	4.86% 34mg	108% 753mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	26.3% 896mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	52.3% 28.8μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.13% 4.93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Oil Roasted Cashews:

• Raw Ripe Red Tomatoes have more Vitamin A and 45.7 times more Vitamin C than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 9.8 times more Vitamin B1, 11.5 times more Vitamin B2, 2.9 times more Vitamin B3, 9.9 times more Vitamin B5, 4 times more Vitamin B6, 1.7 times more Vitamin B9, 1.7 times more Vitamin E and 4.4 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes 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 vs Oil Roasted Cashews:

• Raw Ripe Red Tomatoes have 27.2 times more Water than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 4.3 times more Calcium, 34.6 times more Copper, 22.4 times more Iron, 24.8 times more Magnesium, 14.6 times more Manganese, 22.1 times more Phosphorus, 2.7 times more Potassium, more Selenium and 31.5 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have 17.1 times more Fructose than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 32.2 times more Energy, 238.9 times more Fat, 302.8 times more Saturated Fat, 22.7 times more Omega 3, 106 times more Omega 6, 7.7 times more Carbohydrate, 1.9 times more Sugars, 2.8 times more Fiber and 19.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Oil Roasted Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.