Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Hazelnuts	9%	81%	10%

Macro Nutrients

	Tomatoes in Juice with Salt	Hazelnuts	Recommended Dietary Allowance
Energy	5.5% 160kcal	217% 6280kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	626% 608g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	140% 44.6g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	461% 78.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.7% 34.7g	128% 167g	130g per day for Men 19-50 years
Sugars	35% 25.5g	60% 43.4g	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	18% 13g	0.97% 0.7g	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	% 12.4g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 42g	g per day for Men 19-50 years
Fiber	50% 19g	255% 97g	38g per day for Men 19-50 years
Protein	14% 7.9g	267% 150g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Hazelnuts	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	536% 6.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	184% 9.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	433% 5.63mg	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	20% 80μg	283% 1130μg	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	140% 126mg	70% 63mg	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	39.3% 5.9mg	1002% 150mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Hazelnuts	Recommended Dietary Allowance
Calcium	33% 330mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	1917% 17.3mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	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	71.3% 5.7mg	588% 47mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	388% 1630mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	2685% 61.8mg	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	24.3% 170mg	414% 2900mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	200% 6800mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	223% 24.5mg	11mg per day for Men 19-50 years
Water	25.6% 948g	1.44% 53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes in Juice with Salt vs Hazelnuts:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 20 times more Vitamin A and 2 times more Vitamin C than Hazelnuts.
• While Hazelnuts contain 2.1 times more Vitamin B2, 2.5 times more Vitamin B3, 7.8 times more Vitamin B5, 5.1 times more Vitamin B6, 14.1 times more Vitamin B9, 25.5 times more Vitamin E and 5.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Hazelnuts have similar amounts of Vitamin B1 per 1 kg.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Hazelnuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomatoes in Juice with Salt vs Hazelnuts:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Sodium and 17.8 times more Water than Hazelnuts.
• While Hazelnuts contain 3.5 times more Calcium, 33.2 times more Copper, 8.2 times more Iron, 16.3 times more Magnesium, 90.8 times more Manganese, 17.1 times more Phosphorus, 3.6 times more Potassium, 3.4 times more Selenium and 20.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparison of macro-nutrients per 1 kilogram:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 18.7 times more Fructose than Hazelnuts.
• While Hazelnuts contain 39.3 times more Energy, 243 times more Fat, 131.3 times more Saturated Fat, 21.8 times more Omega 3, 80.8 times more Omega 6, 4.8 times more Carbohydrate, 1.7 times more Sugars, 5.1 times more Fiber and 18.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Hazelnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.