Comparing Nutrients in 1 pound Hazelnuts VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Hazelnuts	9%	81%	10%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Hazelnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	98% 2849kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	284% 276g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	63.3% 20.2g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	209% 35.5g	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	58.3% 75.7g	21.6% 28g	130g per day for Men 19-50 years
Sugars	27% 19.7g	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	0.44% 0.32g	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	% 0.32g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 19g	% 0.091g	g per day for Men 19-50 years
Fiber	116% 44g	12% 4.54g	38g per day for Men 19-50 years
Protein	121% 68g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	243% 2.9mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.3% 4.16mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.55mg	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	128% 513μg	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	31.8% 28.6mg	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	454% 68mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.7% 64.4μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	51.7% 517mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	869% 7.82mg	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	266% 21.3mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	176% 739mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	1218% 28mg	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	188% 1315mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	91% 3084mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.65% 24g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Hazelnuts VS Stewed Canned Tomatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Hazelnuts 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 Hazelnuts vs Stewed Canned Tomatoes:

• 1 pound of Hazelnuts has 14 times more Vitamin B1, 3.2 times more Vitamin B2, 2.5 times more Vitamin B3, 8.1 times more Vitamin B5, 33.1 times more Vitamin B6, 22.6 times more Vitamin B9, 18.1 times more Vitamin E and 5.9 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 1.3 times more Vitamin C than Hazelnuts.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Hazelnuts 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 Hazelnuts vs Stewed Canned Tomatoes:

• 1 pound of Hazelnuts has 3.4 times more Calcium, 15.4 times more Copper, 3.5 times more Iron, 13.6 times more Magnesium, 104.7 times more Manganese, 14.5 times more Phosphorus, 3.3 times more Potassium, 4 times more Selenium and 14.4 times more Zinc than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains more Sodium and 17.2 times more Water than Hazelnuts.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hazelnuts has 24.2 times more Energy, 319.7 times more Fat, 171.7 times more Saturated Fat, 29 times more Omega 3, 105.9 times more Omega 6, 2.7 times more Carbohydrate, 1.2 times more Sugars, 9.7 times more Fiber and 16.4 times more Protein than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 26.9 times more Fructose than Hazelnuts.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein