Comparing Nutrients in 14 ounces Brazilnuts VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Brazilnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	90% 2616kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	275% 266g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	200% 64g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	569% 97g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	19% 24.6g	130g per day for Men 19-50 years
Sugars	12.8% 9.25g	19.3% 14g	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% 0g	10.3% 7.46g	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	% 0g	% 6.47g	g per day for Men 19-50 years
Sucrose	% 9.25g	% 0.079g	g per day for Men 19-50 years
Fiber	78.3% 29.8g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	101% 57g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	204% 2.45mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	5.2% 0.067mg	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	22% 87.3μg	4.96% 20μg	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	3.1% 2.78mg	35% 31.4mg	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	149% 22.4mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	63.5% 635mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	769% 6.9mg	49.4% 0.44mg	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	121% 9.64mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	355% 1492mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	10% 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	411% 2877mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	13834% 7608μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Stewed Canned Tomatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Brazilnuts versus 14 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Brazilnuts vs Stewed Canned Tomatoes:

• 14 ounces of Brazilnuts have 13.4 times more Vitamin B1, 1.6 times more Vitamin B5, 5.9 times more Vitamin B6, 4.4 times more Vitamin B9 and 6.8 times more Vitamin E than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 2.4 times more Vitamin B3, 11.3 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Stewed Canned Tomatoes provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Dried Brazilnuts as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Brazilnuts vs Stewed Canned Tomatoes:

• 14 ounces of Brazilnuts have 4.7 times more Calcium, 15.6 times more Copper, 1.8 times more Iron, 31.3 times more Magnesium, 20.7 times more Manganese, 36.3 times more Phosphorus, 3.2 times more Potassium, 3195 times more Selenium and 23.9 times more Zinc than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 73.7 times more Sodium and 26.8 times more Water than Dried Brazilnuts.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Brazilnuts have 25.3 times more Energy, 353.2 times more Fat, 620.5 times more Saturated Fat, 12 times more Omega 3, 329.2 times more Omega 6, 1.9 times more Carbohydrate, 7.5 times more Fiber and 15.7 times more Protein than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 1.5 times more Sugars and more Fructose than Dried Brazilnuts.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein