Comparing Nutrients in 7 ounces Oil Roasted Cashews VS Tomatoes

Macros Ratio

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

Macro Nutrients

	Oil Roasted Cashews	Tomatoes	Recommended Dietary Allowance
Energy	39.7% 1151kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	52.6% 17g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.6% 59.3g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	13.7% 9.94g	7.2% 5.2g	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	0.22% 0.16g	3.75% 2.7g	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	% 0.16g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 9.6g	% 0g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.45mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.3% 0.64mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.4% 49.6μg	7.44% 29.8μg	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	0.66% 0.6mg	30.2% 27mg	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	12% 1.83mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.4% 69μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Tomatoes	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	450% 4.05mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.56μg	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	150% 12mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	129% 542mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	144% 3.3mg	9.84% 0.23mg	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	151% 1054mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	73.2% 40.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	97% 10.6mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.19% 6.9g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oil Roasted Cashews vs Tomatoes:

• Oil Roasted Cashew Nuts have 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.
• While Raw Ripe Red Tomatoes contain more Vitamin A and 45.7 times more Vitamin C than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oil Roasted Cashews vs Tomatoes:

• Oil Roasted Cashew Nuts have 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.
• While Raw Ripe Red Tomatoes contain 27.2 times more Water than Oil Roasted Cashew Nuts.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Cashew Nuts have 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.
• While Raw Ripe Red Tomatoes contain 17.1 times more Fructose than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.