Comparing Nutrients in 1 pound Brazilnuts VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Brazilnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	103% 2989kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	1.97% 0.34g	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	21.6% 28g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	22% 16g	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	11.8% 8.53g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 0.091g	g per day for Men 19-50 years
Fiber	89.5% 34g	12% 4.54g	38g per day for Men 19-50 years
Protein	116% 65g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	5.93% 0.077mg	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	5.67% 22.7μg	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	40% 36mg	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	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	72.6% 726mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	56.4% 0.51mg	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	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	11.6% 0.27mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Stewed Canned Tomatoes per 1 lb

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

Lets compare vitamin content per 1 pound of Brazilnuts vs Stewed Canned Tomatoes:

• 1 pound of Brazilnuts has 13.4 times more Vitamin B1, 1.6 times more Vitamin B5, 5.9 times more Vitamin B6, 4.4 times more Vitamin B9 and 6.8 times more Vitamin E than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 2.4 times more Vitamin B3, 11.3 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Stewed Canned Tomatoes provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Dried Brazilnuts as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Stewed Canned Tomatoes:

• 1 pound of Brazilnuts has 4.7 times more Calcium, 15.6 times more Copper, 1.8 times more Iron, 31.3 times more Magnesium, 20.7 times more Manganese, 36.3 times more Phosphorus, 3.2 times more Potassium, 3195 times more Selenium and 23.9 times more Zinc than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 73.7 times more Sodium and 26.8 times more Water than Dried Brazilnuts.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 25.3 times more Energy, 353.2 times more Fat, 620.5 times more Saturated Fat, 12 times more Omega 3, 329.2 times more Omega 6, 1.9 times more Carbohydrate, 7.5 times more Fiber and 15.7 times more Protein than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 1.5 times more Sugars and more Fructose than Dried Brazilnuts.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein