Comparing Nutrients in 1 kilogram Macadamia Nuts VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Macadamia Nuts	4%	89%	7%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Macadamia Nuts	Tomato Puree	Recommended Dietary Allowance
Energy	248% 7180kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	781% 758g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	377% 121g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	129% 2.06g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	76.2% 13g	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	106% 138g	69% 89.8g	130g per day for Men 19-50 years
Sugars	63% 45.7g	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	% 44.3g	% 0g	g per day for Men 19-50 years
Fiber	226% 86g	50% 19g	38g per day for Men 19-50 years
Protein	141% 79g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Macadamia Nuts	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	996% 12mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.62mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	155% 24.7mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	152% 7.6mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	212% 2.75mg	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	27.5% 110μg	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	13.3% 12mg	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	36% 5.4mg	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

	Macadamia Nuts	Tomato Puree	Recommended Dietary Allowance
Calcium	85% 850mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	840% 7.56mg	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	461% 37mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	1796% 41.3mg	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	269% 1880mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	108% 3680mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Macadamia Nuts VS Tomato Puree per 1 kg

Compare the macro and micronutrient content in 1 kg of Macadamia Nuts 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 Macadamia Nuts vs Tomato Puree:

• 1 kilogram of Macadamia Nuts has 47.8 times more Vitamin B1, 2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.2 times more Vitamin B6 than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains more Vitamin A, 8.8 times more Vitamin C and 3.6 times more Vitamin E than Raw Macadamia Nuts.
• Both Macadamia Nuts and Tomato Puree provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Macadamia Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Macadamia Nuts as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Macadamia Nuts vs Tomato Puree:

• 1 kilogram of Macadamia Nuts has 4.7 times more Calcium, 2.6 times more Copper, 2.1 times more Iron, 5.7 times more Magnesium, 24.4 times more Manganese, 4.7 times more Phosphorus, 5.1 times more Selenium and 3.6 times more Zinc than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 64.6 times more Water than Raw Macadamia Nuts.
• Both Macadamia Nuts and Tomato Puree contain similar levels of Potassium per one kilogram.
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Macadamia Nuts has 18.9 times more Energy, 360.8 times more Fat, 415.9 times more Saturated Fat, 51.5 times more Omega 3, 15.8 times more Omega 6, 1.5 times more Carbohydrate, 4.5 times more Fiber and 4.8 times more Protein than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 34 times more Fructose than Raw Macadamia Nuts.
• Both Macadamia Nuts 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