Comparing Nutrients in 7 ounces Plain Cashew Butter with Salt VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Plain Cashew Butter with Salt	7%	74%	19%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Plain Cashew Butter with Salt	Tomato Paste	Recommended Dietary Allowance
Energy	41.7% 1209kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	108% 105g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	65.8% 21g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	19.7% 0.32g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	154% 26g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.3% 60g	29% 37.5g	130g per day for Men 19-50 years
Sugars	25% 18g	33.3% 24g	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	16% 11.6g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	43% 24g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Plain Cashew Butter with Salt	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.3% 0.32mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	33% 0.43mg	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	27.3% 109μg	5.95% 24μg	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% 0mg	48.3% 43.5mg	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	67.2% 10mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Cashew Butter with Salt	Tomato Paste	Recommended Dietary Allowance
Calcium	12% 121mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	388% 3.5mg	80.5% 0.72mg	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	122% 9.74mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	97% 409mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	NA	26% 0.6mg	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	110% 770mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	26% 887mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	39% 585mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.13% 4.64g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Cashew Butter with Salt VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Plain Cashew Butter with Salt versus 7 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Plain Cashew Butter with Salt vs Tomato Paste:

• 7 ounces of Plain Cashew Butter with Salt have 2.6 times more Vitamin B1, 4.6 times more Vitamin B9 and 2.7 times more Vitamin K than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain more Vitamin A, 2.8 times more Vitamin B3 and more Vitamin C than Plain Cashew Butter with Salt.
• Both Plain Cashew Butter with Salt and Tomato Paste provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin E per seven ounces.
• 7 ounces of Plain Cashew Butter with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Plain Cashew Butter with Salt as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Plain Cashew Butter with Salt vs Tomato Paste:

• 7 ounces of Plain Cashew Butter with Salt have 1.7 times more Calcium, 4.8 times more Copper, 1.6 times more Iron, 4.9 times more Magnesium, 4.7 times more Phosphorus, 1.8 times more Selenium, 5 times more Sodium and 7 times more Zinc than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 2.3 times more Potassium than Plain Cashew Butter with Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Plain Cashew Butter with Salt have 7.4 times more Energy, 112.8 times more Fat, 106.1 times more Saturated Fat, 22.7 times more Omega 3, 86.8 times more Omega 6, 1.6 times more Carbohydrate and 2.8 times more Protein than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 1.3 times more Sugars and 1.4 times more Fiber than Plain Cashew Butter with Salt.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6