Comparing Nutrients in 14 ounces Hazelnuts VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Hazelnuts	9%	81%	10%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Hazelnuts	Tomato Powder	Recommended Dietary Allowance
Energy	86% 2492kcal	41.3% 1199kcal	2900kcal per day for Men 19-50 years
Fat	249% 241g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	55.4% 17.7g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	21.6% 0.35g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	183% 31g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.3g	228% 296g	130g per day for Men 19-50 years
Sugars	23.8% 17.2g	240% 174g	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	0.38% 0.28g	NA	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 16.7g	NA	g per day for Men 19-50 years
Fiber	101% 38.5g	172% 65.5g	38g per day for Men 19-50 years
Protein	106% 59.3g	91% 51.2g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	380% 3421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	213% 2.55mg	302% 3.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	232% 3.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.14mg	227% 36.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.64mg	298% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.23mg	140% 1.8mg	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	112% 448μg	119% 476μg	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	27.8% 25mg	515% 463mg	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	398% 59.7mg	324% 48.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47% 56.4μg	161% 194μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Tomato Powder	Recommended Dietary Allowance
Calcium	45.2% 452mg	66% 659mg	1000mg per day for Men 19-50 years
Copper	761% 6.85mg	547% 4.93mg	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	233% 18.7mg	226% 18mg	8mg per day for Men 19-50 years
Magnesium	154% 647mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	1066% 24.5mg	337% 7.74mg	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	164% 1151mg	167% 1171mg	700mg per day for Men 19-50 years
Potassium	79.4% 2699mg	225% 7648mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	35.5% 532mg	1500mg per day for Men 19-50 years
Zinc	88.4% 9.72mg	61.7% 6.8mg	11mg per day for Men 19-50 years
Water	0.57% 21g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Hazelnuts VS Tomato Powder per 14 oz

Compare the macro and micronutrient content in 14 oz of Hazelnuts versus 14 oz of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Hazelnuts vs Tomato Powder:

• 14 ounces of Hazelnuts have 1.2 times more Vitamin B6 and 1.2 times more Vitamin E than Tomato Powder.
• While 14 oz of Tomato Powder contain 862 times more Vitamin A, 1.4 times more Vitamin B1, 6.7 times more Vitamin B2, 5.1 times more Vitamin B3, 4.1 times more Vitamin B5, 18.5 times more Vitamin C and 3.4 times more Vitamin K than Hazelnuts.
• Both Hazelnuts and Tomato Powder provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Hazelnuts have insufficient amounts of Vitamin A
• Both Hazelnuts as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Hazelnuts vs Tomato Powder:

• 14 ounces of Hazelnuts have 1.4 times more Copper, 3.2 times more Manganese and 1.4 times more Zinc than Tomato Powder.
• While 14 oz of Tomato Powder contain 1.5 times more Calcium, 2.8 times more Potassium, 2.2 times more Selenium and more Sodium than Hazelnuts.
• Both Hazelnuts and Tomato Powder contain similar levels of Iron, Magnesium and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Hazelnuts have 2.1 times more Energy, 138.1 times more Fat, 72 times more Saturated Fat, 12.4 times more Omega 3 and 45.8 times more Omega 6 than Tomato Powder.
• While 14 oz of Tomato Powder contain 4.5 times more Carbohydrate, 10.1 times more Sugars and 1.7 times more Fiber than Hazelnuts.
• Both Hazelnuts and Tomato Powder offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6