Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Blanched Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Blanched Hazelnuts	8%	82%	10%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Blanched Hazelnuts	Recommended Dietary Allowance
Energy	6.2% 180kcal	217% 6290kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	630% 612g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	146% 46.7g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	323% 55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	131% 170g	130g per day for Men 19-50 years
Sugars	34.3% 25g	48% 35g	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	% 12g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 33.5g	g per day for Men 19-50 years
Fiber	18.4% 7g	289% 110g	38g per day for Men 19-50 years
Protein	17% 9.5g	245% 137g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Blanched Hazelnuts	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	396% 4.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	163% 8.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	450% 5.85mg	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	32.5% 130μg	195% 780μg	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	253% 228mg	22.2% 20mg	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	37.3% 5.6mg	1167% 175mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Blanched Hazelnuts	Recommended Dietary Allowance
Calcium	11% 110mg	149% 1490mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	1778% 16mg	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	85% 6.8mg	413% 33mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	5500% 127mg	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	40% 280mg	443% 3100mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	194% 6580mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	200% 22mg	11mg per day for Men 19-50 years
Water	25.5% 943g	1.56% 58g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Blanched Hazelnuts:

• Cooked Ripe Red Tomatoes have 12 times more Vitamin A and 11.4 times more Vitamin C than Blanched Hazelnuts Or Filberts.
• While Blanched Hazelnuts Or Filberts contain 13.2 times more Vitamin B1, 5 times more Vitamin B2, 2.9 times more Vitamin B3, 6.3 times more Vitamin B5, 7.4 times more Vitamin B6, 6 times more Vitamin B9 and 31.3 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Blanched Hazelnuts:

• Cooked Ripe Red Tomatoes have 16.3 times more Water than Blanched Hazelnuts Or Filberts.
• While Blanched Hazelnuts Or Filberts contain 13.5 times more Calcium, 21.3 times more Copper, 4.9 times more Iron, 17.8 times more Magnesium, 120.5 times more Manganese, 11.1 times more Phosphorus, 3 times more Potassium, 8.2 times more Selenium and 15.7 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Ripe Red Tomatoes have 18.7 times more Fructose than Blanched Hazelnuts Or Filberts.
• While Blanched Hazelnuts Or Filberts contain 34.9 times more Energy, 555.9 times more Fat, 311.3 times more Saturated Fat, 29 times more Omega 3, 130.9 times more Omega 6, 4.2 times more Carbohydrate, 1.4 times more Sugars, 15.7 times more Fiber and 14.4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.