Comparing Nutrients in 14 ounces Tomatoes VS Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Tomatoes	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	88.6% 28.4g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	251% 42.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	76.3% 99g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	28.5% 20.7g	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	7.5% 5.44g	0.22% 0.16g	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	% 4.96g	% 0.44g	g per day for Men 19-50 years
Sucrose	% 0g	% 20g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	74% 28g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	49.6% 7.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	103% 413μg	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	60.4% 54.4mg	2.65% 2.4mg	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	14.3% 2.14mg	203% 30.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	51.6% 516mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	740% 6.66mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	0% 0μg	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	13.4% 1.07mg	257% 20.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	260% 1091mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	370% 8.5mg	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	13.6% 95mg	246% 1719mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	83.3% 2834mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1004% 552μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	165% 18mg	11mg per day for Men 19-50 years
Water	10% 375g	0.34% 12.5g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 42 times more Vitamin A and 22.8 times more Vitamin C than Lightly Salted Oil Roasted Mixed Nuts.
• While Lightly Salted Oil Roasted Mixed Nuts contain 9.6 times more Vitamin B1, 16.9 times more Vitamin B2, 3.4 times more Vitamin B3, 6.8 times more Vitamin B5, 4.5 times more Vitamin B6, 6.9 times more Vitamin B9 and 14.2 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Ripe Red Tomatoes have 30 times more Water than Lightly Salted Oil Roasted Mixed Nuts.
• While Lightly Salted Oil Roasted Mixed Nuts contain 13 times more Calcium, 28.5 times more Copper, 19.2 times more Iron, 25 times more Magnesium, 18.8 times more Manganese, 18 times more Phosphorus, 3 times more Potassium, more Selenium, 28.6 times more Sodium and 26.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 34.3 times more Fructose than Lightly Salted Oil Roasted Mixed Nuts.
• While Lightly Salted Oil Roasted Mixed Nuts contain 33.7 times more Energy, 250 times more Fat, 255.1 times more Saturated Fat, 134.4 times more Omega 6, 6.4 times more Carbohydrate, 2 times more Sugars, 5.9 times more Fiber and 20.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.