Comparing Nutrients in 1 kilogram Tomatoes VS Pistachio Nuts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Pistachio Nuts	14%	68%	18%

Macro Nutrients

	Tomatoes	Pistachio Nuts	Recommended Dietary Allowance
Energy	6.2% 180kcal	193% 5600kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	467% 453g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	185% 59g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	181% 2.9g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	829% 141g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	209% 272g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	106% 76.6g	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	3.3% 2.4g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 68.7g	g per day for Men 19-50 years
Fiber	31.6% 12g	279% 106g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	360% 202g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	725% 8.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	1308% 17mg	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	128% 510μg	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	62.2% 56mg	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	191% 28.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Pistachio Nuts	Recommended Dietary Allowance
Calcium	10% 100mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	1444% 13mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	0.85% 34μg	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	490% 39.2mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	522% 12mg	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	700% 4900mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	301% 10250mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	200% 22mg	11mg per day for Men 19-50 years
Water	25.5% 945g	1.2% 43.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes vs Pistachio Nuts:

• Raw Ripe Red Tomatoes have 1.6 times more Vitamin A and 2.4 times more Vitamin C than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 23.5 times more Vitamin B1, 8.4 times more Vitamin B2, 2.2 times more Vitamin B3, 5.8 times more Vitamin B5, 21.3 times more Vitamin B6, 3.4 times more Vitamin B9 and 5.3 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomatoes vs Pistachio Nuts:

• Raw Ripe Red Tomatoes have 21.6 times more Water than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 10.5 times more Calcium, 22 times more Copper, 14.5 times more Iron, 11 times more Magnesium, 10.5 times more Manganese, 20.4 times more Phosphorus, 4.3 times more Potassium, more Selenium and 12.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Pistachio Nuts have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Ripe Red Tomatoes have 5.7 times more Fructose than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 31.1 times more Energy, 226.6 times more Fat, 211 times more Saturated Fat, 96.3 times more Omega 3, 176.1 times more Omega 6, 7 times more Carbohydrate, 2.9 times more Sugars, 8.8 times more Fiber and 22.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Pistachio Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.