Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Roasted Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Tomatoes in Juice with Salt	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	98% 2850kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	311% 302g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	148% 47.4g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	48.6% 0.78g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	30.4% 5.17g	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	41% 53g	130g per day for Men 19-50 years
Sugars	14% 10g	22.7% 16.4g	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	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	% 16g	g per day for Men 19-50 years
Fiber	20% 7.54g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	55.2% 31g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Roasted Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	235% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	56.4% 9.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	110% 1.42mg	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	9.92% 39.7μg	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	3.1% 2.78mg	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	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	13% 131mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	251% 2.26mg	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	131% 10.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	112% 468mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	524% 12mg	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	112% 786mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	84.4% 46.4μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	46.5% 5.1mg	11mg per day for Men 19-50 years
Water	10% 376g	0.17% 6.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Roasted Macadamia Nuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes in Juice with Salt versus 14 oz of Roasted Macadamia Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomatoes in Juice with Salt vs Roasted Macadamia Nuts:

• 14 ounces of Tomatoes in Juice with Salt have more Vitamin A, 18 times more Vitamin C and more Vitamin K than Roasted Macadamia Nuts.
• While 14 oz of Dry Roasted Macadamia Nuts contain 1.6 times more Vitamin B2, 3.2 times more Vitamin B3, 5.2 times more Vitamin B5 and 3.2 times more Vitamin B6 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Roasted Macadamia Nuts provide similar amounts of Vitamin B1 and Vitamin E per 14 ounces.
• 14 ounces of Roasted Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Roasted Macadamia Nuts:

• 14 ounces of Tomatoes in Juice with Salt have 28.8 times more Sodium and 58.9 times more Water than Roasted Macadamia Nuts.
• While 14 oz of Dry Roasted Macadamia Nuts contain 2.1 times more Calcium, 11 times more Copper, 4.6 times more Iron, 11.8 times more Magnesium, 44.6 times more Manganese, 11.6 times more Phosphorus, 1.9 times more Potassium, 16.7 times more Selenium and 10.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dry Roasted Macadamia Nuts contain 44.9 times more Energy, 304.3 times more Fat, 351.4 times more Saturated Fat, 49 times more Omega 3, 13.4 times more Omega 6, 3.9 times more Carbohydrate, 1.6 times more Sugars, 4.2 times more Fiber and 9.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein