Comparing Nutrients in 7 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	1.23% 35.7kcal	39.7% 1151kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	52.6% 17g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.93% 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	5.94% 7.7g	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.6g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 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 7 oz.