Comparing Nutrients in 1 pound Brazilnuts VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Brazilnuts	Tomato Puree	Recommended Dietary Allowance
Energy	103% 2989kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	30.2% 22g	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	0% 0g	15% 10.8g	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	% 0g	% 11g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 0g	g per day for Men 19-50 years
Fiber	89.5% 34g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	116% 65g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	41.6% 6.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	44% 0.57mg	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	25% 100μg	12.5% 50μg	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	3.53% 3.18mg	53.4% 48mg	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	171% 25.6mg	59.6% 8.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Tomato Puree	Recommended Dietary Allowance
Calcium	72.6% 726mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	145% 1.3mg	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	138% 11mg	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	33.3% 0.77mg	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	470% 3289mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	58.6% 1991mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Tomato Puree per 1 lb

Compare the macro and micronutrient content in 1 lb of Brazilnuts versus 1 lb of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Brazilnuts vs Tomato Puree:

• 1 pound of Brazilnuts has 24.7 times more Vitamin B1, 2 times more Vitamin B9 and 2.9 times more Vitamin E than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains more Vitamin A, 2.3 times more Vitamin B2, 5 times more Vitamin B3, 2.4 times more Vitamin B5, 15.1 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Tomato Puree provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Dried Brazilnuts as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Tomato Puree:

• 1 pound of Brazilnuts has 8.9 times more Calcium, 6.1 times more Copper, 1.4 times more Iron, 16.3 times more Magnesium, 7.2 times more Manganese, 18.1 times more Phosphorus, 1.5 times more Potassium, 2738.6 times more Selenium and 11.3 times more Zinc than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 25.7 times more Water than Dried Brazilnuts.
• 1 pound of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 17.3 times more Energy, 319.5 times more Fat, 556.3 times more Saturated Fat, 9 times more Omega 3, 297.1 times more Omega 6, 1.3 times more Carbohydrate, 3.9 times more Fiber and 8.7 times more Protein than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 2.1 times more Sugars and more Fructose than Dried Brazilnuts.
• 1 pound of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6