Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Hazelnuts	9%	81%	10%

Macro Nutrients

	Stewed Canned Tomatoes	Hazelnuts	Recommended Dietary Allowance
Energy	8.97% 260kcal	217% 6280kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	626% 608g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	140% 44.6g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	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	47.6% 62g	128% 167g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	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	26% 19g	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	% 16.3g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 42g	g per day for Men 19-50 years
Fiber	26.3% 10g	255% 97g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	267% 150g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Hazelnuts	Recommended Dietary Allowance
Vitamin A	10% 90μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	536% 6.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	184% 9.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	55.3% 8.3mg	1002% 150mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Hazelnuts	Recommended Dietary Allowance
Calcium	34% 340mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	1917% 17.3mg	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	166% 13.3mg	588% 47mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	388% 1630mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	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	28.6% 200mg	414% 2900mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	200% 6800mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	223% 24.5mg	11mg per day for Men 19-50 years
Water	24.7% 915g	1.44% 53g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Hazelnuts per 1 kg

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

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

• 1 kilogram of Stewed Canned Tomatoes has 1.3 times more Vitamin C than Hazelnuts.
• While 1 kg of Hazelnuts contains 14 times more Vitamin B1, 3.2 times more Vitamin B2, 2.5 times more Vitamin B3, 8.1 times more Vitamin B5, 33.1 times more Vitamin B6, 22.6 times more Vitamin B9, 18.1 times more Vitamin E and 5.9 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Hazelnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Stewed Canned Tomatoes vs Hazelnuts:

• 1 kilogram of Stewed Canned Tomatoes has more Sodium and 17.2 times more Water than Hazelnuts.
• While 1 kg of Hazelnuts contains 3.4 times more Calcium, 15.4 times more Copper, 3.5 times more Iron, 13.6 times more Magnesium, 104.7 times more Manganese, 14.5 times more Phosphorus, 3.3 times more Potassium, 4 times more Selenium and 14.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stewed Canned Tomatoes has 26.9 times more Fructose than Hazelnuts.
• While 1 kg of Hazelnuts contains 24.2 times more Energy, 319.7 times more Fat, 171.7 times more Saturated Fat, 29 times more Omega 3, 105.9 times more Omega 6, 2.7 times more Carbohydrate, 9.7 times more Fiber and 16.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Hazelnuts offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein