Comparing Nutrients in 1 kilogram Tomatoes VS Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Hazelnuts	9%	81%	10%

Macro Nutrients

	Tomatoes	Hazelnuts	Recommended Dietary Allowance
Energy	6.2% 180kcal	217% 6280kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	626% 608g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	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	4.7% 0.8g	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	30% 39g	128% 167g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 42g	g per day for Men 19-50 years
Fiber	31.6% 12g	255% 97g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	267% 150g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Hazelnuts	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	536% 6.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	184% 9.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	433% 5.63mg	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	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	152% 137mg	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	36% 5.4mg	1002% 150mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Hazelnuts	Recommended Dietary Allowance
Calcium	10% 100mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	1917% 17.3mg	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	588% 47mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	388% 1630mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	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	34.3% 240mg	414% 2900mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	200% 6800mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	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	25.5% 945g	1.44% 53g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 42 times more Vitamin A and 2.2 times more Vitamin C than Hazelnuts.
• While Hazelnuts contain 17.4 times more Vitamin B1, 5.9 times more Vitamin B2, 3 times more Vitamin B3, 10.3 times more Vitamin B5, 7 times more Vitamin B6, 7.5 times more Vitamin B9, 27.8 times more Vitamin E and 1.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Hazelnuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomatoes vs Hazelnuts:

• Raw Ripe Red Tomatoes have 17.8 times more Water than Hazelnuts.
• While Hazelnuts contain 11.4 times more Calcium, 29.2 times more Copper, 17.4 times more Iron, 14.8 times more Magnesium, 54.2 times more Manganese, 12.1 times more Phosphorus, 2.9 times more Potassium, more Selenium and 14.4 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 kilogram:

• Raw Ripe Red Tomatoes have 19.6 times more Fructose than Hazelnuts.
• While Hazelnuts contain 34.9 times more Energy, 303.8 times more Fat, 159.4 times more Saturated Fat, 29 times more Omega 3, 97.9 times more Omega 6, 4.3 times more Carbohydrate, 1.7 times more Sugars, 8.1 times more Fiber and 17 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Hazelnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.