Comparing Nutrients in 7 ounces Tomato Puree VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Tomato Puree	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	39.7% 1151kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	52.6% 17g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	13.7% 9.94g	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	6.5% 4.72g	0.22% 0.16g	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	% 4.86g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.6g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Oil Roasted Cashews	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	49.3% 0.64mg	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	5.46% 22μg	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	23.4% 21mg	0.66% 0.6mg	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	26% 3.9mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	450% 4.05mg	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	44% 3.53mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	129% 542mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	144% 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	11.3% 79.4mg	151% 1054mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	73.2% 40.3μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	97% 10.6mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.19% 6.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Oil Roasted Cashews per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Puree versus 7 oz of Oil Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Tomato Puree have more Vitamin A, 35.3 times more Vitamin C and 2.1 times more Vitamin E than Oil Roasted Cashews.
• While 7 oz of Oil Roasted Cashew Nuts contain 14.5 times more Vitamin B1, 2.7 times more Vitamin B2, 2 times more Vitamin B5, 2.6 times more Vitamin B6, 2.3 times more Vitamin B9 and 10.2 times more Vitamin K than Canned Tomato Puree.
• Both Tomato Puree and Oil Roasted Cashews provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Oil Roasted Cashews have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Puree as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Puree vs Oil Roasted Cashews:

• 7 ounces of Tomato Puree have 25.3 times more Water than Oil Roasted Cashews.
• While 7 oz of Oil Roasted Cashew Nuts contain 2.4 times more Calcium, 7.1 times more Copper, 3.4 times more Iron, 11.9 times more Magnesium, 9.9 times more Manganese, 13.3 times more Phosphorus, 1.4 times more Potassium, 29 times more Selenium and 14.9 times more Zinc than Canned Tomato Puree.
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Puree have 29.8 times more Fructose than Oil Roasted Cashews.
• While 7 oz of Oil Roasted Cashew Nuts contain 15.3 times more Energy, 227.5 times more Fat, 292.3 times more Saturated Fat, 17 times more Omega 3, 103.4 times more Omega 6, 3.3 times more Carbohydrate, 1.7 times more Fiber and 10.2 times more Protein than Canned Tomato Puree.
• Both Tomato Puree and Oil Roasted Cashews offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6