Comparing Nutrients in 1 pound Hazelnuts VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Hazelnuts	9%	81%	10%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Hazelnuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	98% 2849kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	284% 276g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	63.3% 20.2g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	209% 35.5g	0.77% 0.13g	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	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	27% 19.7g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	116% 44g	NA	38g per day for Men 19-50 years
Protein	121% 68g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	243% 2.9mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.3% 4.16mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.55mg	36% 0.47mg	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	10.2% 41μg	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	31.2% 28mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.7% 64.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	51.7% 517mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	869% 7.82mg	45.4% 0.41mg	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	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	176% 739mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	1218% 28mg	26% 0.6mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	91% 3084mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	0.65% 24g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Hazelnuts VS Canned Tomatoes with Green Chilies per 1 lb

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

Lets compare vitamin content per 1 pound of Hazelnuts vs Canned Tomatoes with Green Chilies:

• 1 pound of Hazelnuts has 18.9 times more Vitamin B1, 5.9 times more Vitamin B2, 2.8 times more Vitamin B3, 6.2 times more Vitamin B5, 5.5 times more Vitamin B6 and 12.6 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 20 times more Vitamin A than Hazelnuts.
• Both Hazelnuts and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin C per one pound.
• 1 pound of Hazelnuts have insufficient amounts of Vitamin A
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Hazelnuts as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Hazelnuts vs Canned Tomatoes with Green Chilies:

• 1 pound of Hazelnuts has 5.7 times more Calcium, 19.2 times more Copper, 18.1 times more Iron, 14.8 times more Magnesium, 46.8 times more Manganese, 20.7 times more Phosphorus, 6.4 times more Potassium, 6 times more Selenium and 18.8 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains more Sodium and 17.7 times more Water than Hazelnuts.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hazelnuts has 41.9 times more Energy, 759.4 times more Fat, 405.8 times more Saturated Fat, 87 times more Omega 3, 270.1 times more Omega 6, 4.6 times more Carbohydrate and 21.7 times more Protein than Canned Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein