Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Hazelnuts	9%	81%	10%

Macro Nutrients

	Tomatoes in Juice with Salt	Hazelnuts	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	86% 2492kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	249% 241g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	55.4% 17.7g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	21.6% 0.35g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	183% 31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	51% 66.3g	130g per day for Men 19-50 years
Sugars	14% 10g	23.8% 17.2g	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	7.17% 5.2g	0.38% 0.28g	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	% 4.92g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0g	% 16.7g	g per day for Men 19-50 years
Fiber	20% 7.54g	101% 38.5g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	106% 59.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Hazelnuts	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	213% 2.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	44.7% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	73% 3.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	172% 2.23mg	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	7.94% 31.8μg	112% 448μg	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	55.6% 50mg	27.8% 25mg	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	15.6% 2.34mg	398% 59.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	47% 56.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Hazelnuts	Recommended Dietary Allowance
Calcium	13% 131mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	761% 6.85mg	0.9mg per day for Men 19-50 years
Fluoride	0.51% 20.2μg	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	28.3% 2.26mg	233% 18.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	154% 647mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	1066% 24.5mg	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	9.64% 67.5mg	164% 1151mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	79.4% 2699mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	88.4% 9.72mg	11mg per day for Men 19-50 years
Water	10% 376g	0.57% 21g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes in Juice with Salt vs Hazelnuts:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 20 times more Vitamin A and 2 times more Vitamin C than Hazelnuts.
• While Hazelnuts contain 2.1 times more Vitamin B2, 2.5 times more Vitamin B3, 7.8 times more Vitamin B5, 5.1 times more Vitamin B6, 14.1 times more Vitamin B9, 25.5 times more Vitamin E and 5.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Hazelnuts have similar amounts of Vitamin B1 per 14 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Hazelnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Hazelnuts:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Sodium and 17.8 times more Water than Hazelnuts.
• While Hazelnuts contain 3.5 times more Calcium, 33.2 times more Copper, 8.2 times more Iron, 16.3 times more Magnesium, 90.8 times more Manganese, 17.1 times more Phosphorus, 3.6 times more Potassium, 3.4 times more Selenium and 20.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparison of macro-nutrients per 14 ounces:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 18.7 times more Fructose than Hazelnuts.
• While Hazelnuts contain 39.3 times more Energy, 243 times more Fat, 131.3 times more Saturated Fat, 21.8 times more Omega 3, 80.8 times more Omega 6, 4.8 times more Carbohydrate, 1.7 times more Sugars, 5.1 times more Fiber and 18.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Hazelnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.