Comparing Nutrients in 1 kilogram Pistachio Nuts VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Pistachio Nuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	193% 5600kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	467% 453g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	185% 59g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	181% 2.9g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	829% 141g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 272g	28% 36.2g	130g per day for Men 19-50 years
Sugars	106% 76.6g	NA	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	3.3% 2.4g	NA	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 68.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	NA	38g per day for Men 19-50 years
Protein	360% 202g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	29% 260μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	725% 8.7mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1308% 17mg	79.2% 1.03mg	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	22.5% 90μg	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	62.2% 56mg	69% 62mg	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	191% 28.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	105% 1050mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	1444% 13mg	100% 0.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.85% 34μg	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	490% 39.2mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	522% 12mg	57.4% 1.32mg	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	700% 4900mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	301% 10250mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	267% 4010mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Pistachio Nuts VS Canned Tomatoes with Green Chilies per 1 kg

Compare the macro and micronutrient content in 1 kg of Pistachio Nuts versus 1 kg of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pistachio Nuts vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Pistachio Nuts has 1.3 times more Vitamin A, 25.6 times more Vitamin B1, 8.4 times more Vitamin B2, 2 times more Vitamin B3, 3.5 times more Vitamin B5, 16.5 times more Vitamin B6 and 5.7 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• Both Pistachio Nuts and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Raw Pistachio Nuts as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pistachio Nuts vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Pistachio Nuts has 5.3 times more Calcium, 14.4 times more Copper, 15.1 times more Iron, 11 times more Magnesium, 9.1 times more Manganese, 35 times more Phosphorus, 9.6 times more Potassium, 17.5 times more Selenium and 16.9 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 401 times more Sodium and 21.6 times more Water than Raw Pistachio Nuts.
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pistachio Nuts has 37.3 times more Energy, 566.5 times more Fat, 537 times more Saturated Fat, 289 times more Omega 3, 485.9 times more Omega 6, 7.5 times more Carbohydrate and 29.2 times more Protein than Canned Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein