Comparing Nutrients in 14 ounces Oil Roasted Mixed Nuts VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Oil Roasted Mixed Nuts	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	83% 2409kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	88.6% 28.4g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	251% 42.7g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.3% 99g	12.2% 16g	130g per day for Men 19-50 years
Sugars	28.5% 20.7g	13.6% 9.9g	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	0.22% 0.16g	7.17% 5.2g	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	% 0.44g	% 4.7g	g per day for Men 19-50 years
Sucrose	% 20g	% 0g	g per day for Men 19-50 years
Fiber	74% 28g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	127% 71g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.6% 7.94mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	24% 0.31mg	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	103% 413μg	13% 51.6μg	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	2.65% 2.4mg	101% 90mg	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	203% 30.5mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	51.6% 516mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	740% 6.66mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	257% 20.6mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	260% 1091mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	370% 8.5mg	18% 0.42mg	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	246% 1719mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	83.3% 2834mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	1004% 552μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	165% 18mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Mixed Nuts vs Cooked Ripe Red Tomatoes:

• Lightly Salted Oil Roasted Mixed Nuts have 9.9 times more Vitamin B1, 14.6 times more Vitamin B2, 3.8 times more Vitamin B3, 4.7 times more Vitamin B5, 4.5 times more Vitamin B6, 8 times more Vitamin B9 and 13.7 times more Vitamin E than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 24 times more Vitamin A and 38 times more Vitamin C than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Mixed Nuts vs Cooked Ripe Red Tomatoes:

• Lightly Salted Oil Roasted Mixed Nuts have 11.8 times more Calcium, 22.4 times more Copper, 7.6 times more Iron, 30.6 times more Magnesium, 20.4 times more Manganese, 15.5 times more Phosphorus, 3.3 times more Potassium, 278.2 times more Selenium, 13 times more Sodium and 32.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 29.9 times more Water than Lightly Salted Oil Roasted Mixed Nuts.

Comparison of macro-nutrients per 14 ounces:

• Lightly Salted Oil Roasted Mixed Nuts have 33.7 times more Energy, 454.5 times more Fat, 476.2 times more Saturated Fat, 256 times more Omega 6, 6.2 times more Carbohydrate, 2.1 times more Sugars, 10.1 times more Fiber and 18.8 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 32.8 times more Fructose than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Cooked Ripe Red Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.