Comparing Nutrients in 1 kilogram Roasted Hazelnuts VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Roasted Hazelnuts	9%	81%	10%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Roasted Hazelnuts	Tomato Puree	Recommended Dietary Allowance
Energy	223% 6460kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	643% 624g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	141% 45g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	494% 84g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 176g	69% 89.8g	130g per day for Men 19-50 years
Sugars	67.4% 49g	66.6% 48.3g	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	0.97% 0.7g	33% 24g	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	% 0.7g	% 24.5g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 0g	g per day for Men 19-50 years
Fiber	247% 94g	50% 19g	38g per day for Men 19-50 years
Protein	268% 150g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Tomato Puree	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.38mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.5mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.23mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	477% 6.2mg	97% 1.26mg	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	220% 880μg	27.5% 110μg	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	42.2% 38mg	118% 106mg	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	1019% 153mg	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Hazelnuts	Tomato Puree	Recommended Dietary Allowance
Calcium	123% 1230mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	1944% 17.5mg	319% 2.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	548% 43.8mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	412% 1730mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	2413% 55.5mg	73.5% 1.7mg	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	443% 3100mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	222% 7550mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.68% 25g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Hazelnuts VS Tomato Puree per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Hazelnuts versus 1 kg of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Hazelnuts vs Tomato Puree:

• 1 kilogram of Roasted Hazelnuts has 13.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5, 4.9 times more Vitamin B6, 8 times more Vitamin B9 and 7.8 times more Vitamin E than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 8.7 times more Vitamin A and 2.8 times more Vitamin C than Dry Roasted Hazelnuts Or Filberts.
• 1 kilogram of Roasted Hazelnuts have insufficient amounts of Vitamin A
• Both Dry Roasted Hazelnuts Or Filberts as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Hazelnuts vs Tomato Puree:

• 1 kilogram of Roasted Hazelnuts has 6.8 times more Calcium, 6.1 times more Copper, 2.5 times more Iron, 7.5 times more Magnesium, 32.8 times more Manganese, 7.8 times more Phosphorus, 1.7 times more Potassium, 5.9 times more Selenium and 6.9 times more Zinc than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 34.9 times more Water than Dry Roasted Hazelnuts Or Filberts.
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Hazelnuts has 17 times more Energy, 297.1 times more Fat, 155.6 times more Saturated Fat, 15 times more Omega 3, 102.5 times more Omega 6, 2 times more Carbohydrate, 4.9 times more Fiber and 9.1 times more Protein than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 34 times more Fructose than Dry Roasted Hazelnuts Or Filberts.
• Both Roasted Hazelnuts and Tomato Puree offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6