Comparing Nutrients in 7 ounces Tomato Juice with Salt VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Tomato Juice with Salt	Cashew Nuts	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	38% 1097kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	89.7% 87g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	48.3% 15.4g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	91% 15.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7g	46% 60g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	16% 11.7g	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	3.64% 2.64g	0.14% 0.099g	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	% 2.5g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 0g	% 11.5g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	3% 1.7g	64.6% 36g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.35% 1.34mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	63.7% 0.83mg	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	9.92% 39.7μg	12.4% 49.6μg	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	155% 139mg	1.1% 0.99mg	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	4.23% 0.64mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	56.4% 67.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Cashew Nuts	Recommended Dietary Allowance
Calcium	2% 20mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	484% 4.36mg	0.9mg per day for Men 19-50 years
Fluoride	0.34% 13.7μg	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	9.67% 0.77mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	138% 579mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	143% 3.3mg	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	5.4% 37.7mg	168% 1177mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	104% 11.5mg	11mg per day for Men 19-50 years
Water	5.05% 187g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Cashew Nuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomato Juice with Salt vs Cashew Nuts:

• 7 ounces of Tomato Juice with Salt have more Vitamin A, 1.3 times more Vitamin B2 and 140.2 times more Vitamin C than Cashew Nuts.
• While 7 oz of Raw Cashew Nuts contain 4.2 times more Vitamin B1, 1.6 times more Vitamin B3, 6 times more Vitamin B6, 2.8 times more Vitamin E and 14.8 times more Vitamin K than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Cashew Nuts provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin K
• 7 ounces of Cashew Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Juice with Salt as well as Raw Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Juice with Salt vs Cashew Nuts:

• 7 ounces of Tomato Juice with Salt have 21.1 times more Sodium and 18.1 times more Water than Cashew Nuts.
• While 7 oz of Raw Cashew Nuts contain 3.7 times more Calcium, 52.3 times more Copper, 17.1 times more Iron, 26.5 times more Magnesium, 24.3 times more Manganese, 31.2 times more Phosphorus, 3 times more Potassium, 39.8 times more Selenium and 52.5 times more Zinc than Canned Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Cashew Nuts contain 32.5 times more Energy, 151.2 times more Fat, 409.6 times more Saturated Fat, 12.4 times more Omega 3, 353.7 times more Omega 6, 8.6 times more Carbohydrate, 2.3 times more Sugars, 8.3 times more Fiber and 21.4 times more Protein than Canned Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein