Comparing Nutrients in 14 ounces Roasted Macadamia Nuts VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Roasted Macadamia Nuts	4%	89%	7%
Tomatoes	17%	9%	74%

Macro Nutrients

	Roasted Macadamia Nuts	Tomatoes	Recommended Dietary Allowance
Energy	98% 2850kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	311% 302g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	148% 47.4g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	48.6% 0.78g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	30.4% 5.17g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	12% 15.4g	130g per day for Men 19-50 years
Sugars	22.7% 16.4g	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	% 16g	% 0g	g per day for Men 19-50 years
Fiber	83.6% 31.8g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	55.2% 31g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia Nuts	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	235% 2.8mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.6% 0.35mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.4% 9.03mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.42mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	15% 59.5μg	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	60.4% 54.4mg	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	15% 2.26mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Macadamia Nuts	Tomatoes	Recommended Dietary Allowance
Calcium	27.8% 278mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	131% 10.5mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	112% 468mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	524% 12mg	19.7% 0.45mg	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	112% 786mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	42.4% 1441mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	84.4% 46.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	46.5% 5.1mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Macadamia Nuts vs Tomatoes:

• Dry Roasted Macadamia Nuts have 19.2 times more Vitamin B1, 4.6 times more Vitamin B2, 3.8 times more Vitamin B3, 6.8 times more Vitamin B5 and 4.5 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 1.5 times more Vitamin B9, 19.6 times more Vitamin C and more Vitamin K than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts and Raw Ripe Red Tomatoes have similar amounts of Vitamin E per 14 oz.
• Both Dry Roasted Macadamia Nuts as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Macadamia Nuts vs Tomatoes:

• Dry Roasted Macadamia Nuts have 7 times more Calcium, 9.7 times more Copper, 9.8 times more Iron, 10.7 times more Magnesium, 26.6 times more Manganese, 8.3 times more Phosphorus, 1.5 times more Potassium, more Selenium and 7.6 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 58.7 times more Water than Dry Roasted Macadamia Nuts.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Macadamia Nuts have 39.9 times more Energy, 380.4 times more Fat, 426.7 times more Saturated Fat, 65.3 times more Omega 3, 16.3 times more Omega 6, 3.4 times more Carbohydrate, 1.6 times more Sugars, 6.7 times more Fiber and 8.9 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 19.6 times more Fructose than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.