Comparing Nutrients in 1 pound Blanched Hazelnuts VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Blanched Hazelnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	98% 2853kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	66% 21g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	147% 25g	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	59.3% 77g	21.6% 28g	130g per day for Men 19-50 years
Sugars	22% 16g	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	% 15g	% 0.091g	g per day for Men 19-50 years
Fiber	131% 50g	12% 4.54g	38g per day for Men 19-50 years
Protein	111% 62g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.15mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.03mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	204% 2.65mg	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	88.5% 354μg	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	10% 9.07mg	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	529% 79.4mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Hazelnuts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	67.6% 676mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	806% 7.26mg	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	187% 15mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	2495% 57.4mg	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	201% 1406mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	87.8% 2985mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	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	91% 9.98mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Hazelnuts VS Stewed Canned Tomatoes per 1 lb

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

• 1 pound of Blanched Hazelnuts has 10.3 times more Vitamin B1, 3.1 times more Vitamin B2, 2.2 times more Vitamin B3, 7.1 times more Vitamin B5, 34.4 times more Vitamin B6, 15.6 times more Vitamin B9 and 21.1 times more Vitamin E than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 4 times more Vitamin C than Blanched Hazelnuts Or Filberts.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Blanched Hazelnuts Or Filberts 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 Blanched Hazelnuts vs Stewed Canned Tomatoes:

• 1 pound of Blanched Hazelnuts has 4.4 times more Calcium, 14.3 times more Copper, 2.5 times more Iron, 13.3 times more Magnesium, 214.4 times more Manganese, 15.5 times more Phosphorus, 3.2 times more Potassium, 6.8 times more Selenium and 12.9 times more Zinc than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains more Sodium and 15.8 times more Water than Blanched Hazelnuts Or Filberts.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Hazelnuts has 24.2 times more Energy, 321.8 times more Fat, 179.6 times more Saturated Fat, 19.3 times more Omega 3, 74.3 times more Omega 6, 2.7 times more Carbohydrate, 11 times more Fiber and 15.1 times more Protein than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 26.9 times more Fructose than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Stewed Canned Tomatoes offer comparable quantities of Sugars per one pound.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein