Comparing Nutrients in 1 kilogram Roasted Pistachios VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Roasted Pistachios	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	197% 5720kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	472% 458g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	176% 56.5g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	133% 2.12g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	772% 131g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	218% 283g	47.6% 62g	130g per day for Men 19-50 years
Sugars	107% 77.4g	48.6% 35.2g	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	3.03% 2.2g	26% 19g	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	% 2.5g	% 16.3g	g per day for Men 19-50 years
Sucrose	% 71g	% 0.2g	g per day for Men 19-50 years
Fiber	271% 103g	26.3% 10g	38g per day for Men 19-50 years
Protein	376% 211g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	579% 6.95mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	180% 2.34mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	863% 11.2mg	13% 0.17mg	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	128% 510μg	12.5% 50μg	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	33.3% 30mg	87.8% 79mg	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	145% 21.7mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	107% 1070mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	1437% 13mg	124% 1.12mg	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	504% 40.3mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	260% 1090mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	540% 12.4mg	25.7% 0.59mg	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	670% 4690mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	296% 10070mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	213% 23.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pistachios VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Pistachios versus 1 kg of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Pistachios vs Stewed Canned Tomatoes:

• 1 kilogram of Roasted Pistachios has 15.1 times more Vitamin B1, 6.7 times more Vitamin B2, 1.9 times more Vitamin B3, 4.5 times more Vitamin B5, 66 times more Vitamin B6, 10.2 times more Vitamin B9, 2.6 times more Vitamin E and 5.5 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 2.6 times more Vitamin C than Dry Roasted Pistachio Nuts.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Dry Roasted Pistachio Nuts as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Pistachios vs Stewed Canned Tomatoes:

• 1 kilogram of Roasted Pistachios has 3.1 times more Calcium, 11.5 times more Copper, 3 times more Iron, 9.1 times more Magnesium, 21.1 times more Manganese, 23.5 times more Phosphorus, 4.9 times more Potassium, 16.7 times more Selenium and 13.8 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 36.8 times more Sodium and 49.5 times more Water than Dry Roasted Pistachio Nuts.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Pistachios has 22 times more Energy, 241.2 times more Fat, 217.1 times more Saturated Fat, 70.7 times more Omega 3, 177.4 times more Omega 6, 4.6 times more Carbohydrate, 2.2 times more Sugars, 10.3 times more Fiber and 23.1 times more Protein than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 8.5 times more Fructose than Dry Roasted Pistachio Nuts.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein