Comparing Nutrients in 1 kilogram Tomatoes VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Tomatoes	Brazilnuts	Recommended Dietary Allowance
Energy	6.2% 180kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	504% 161g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	90% 117g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	32% 23.3g	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	19% 13.7g	0% 0g	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	% 12.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 23.3g	g per day for Men 19-50 years
Fiber	31.6% 12g	197% 75g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Brazilnuts	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	55% 220μg	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	152% 137mg	7.78% 7mg	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	36% 5.4mg	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Brazilnuts	Recommended Dietary Allowance
Calcium	10% 100mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	1937% 17.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	33.8% 2.7mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	532% 12.2mg	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	34.3% 240mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	25.5% 945g	0.92% 34.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes vs Brazilnuts:

• Raw Ripe Red Tomatoes have more Vitamin A, 2 times more Vitamin B3, 19.6 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• While Dried Brazilnuts contain 16.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.1 times more Vitamin B5, 1.3 times more Vitamin B6, 1.5 times more Vitamin B9 and 10.5 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomatoes vs Brazilnuts:

• Raw Ripe Red Tomatoes have 27.6 times more Water than Dried Brazilnuts.
• While Dried Brazilnuts contain 16 times more Calcium, 29.5 times more Copper, 9 times more Iron, 34.2 times more Magnesium, 10.7 times more Manganese, 30.2 times more Phosphorus, 2.8 times more Potassium, more Selenium and 23.9 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 kilogram:

• Raw Ripe Red Tomatoes have more Fructose than Dried Brazilnuts.
• While Dried Brazilnuts contain 36.6 times more Energy, 335.5 times more Fat, 576.2 times more Saturated Fat, 12 times more Omega 3, 304.5 times more Omega 6, 3 times more Carbohydrate, 6.3 times more Fiber and 16.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Dried Brazilnuts have similar amounts of Sugars per 1 kg.
• Both Raw Ripe Red Tomatoes as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.