Comparing Nutrients in 1 pound Roasted Macadamia Nuts VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Roasted Macadamia Nuts	4%	89%	7%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Roasted Macadamia Nuts	Tomato Puree	Recommended Dietary Allowance
Energy	112% 3257kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	356% 345g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	169% 54g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	55.6% 0.89g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	34.8% 5.9g	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	46.7% 60.7g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	26% 18.8g	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	0.44% 0.32g	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	% 0.32g	% 11g	g per day for Men 19-50 years
Sucrose	% 18g	% 0g	g per day for Men 19-50 years
Fiber	95% 36.3g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	63% 35.3g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia Nuts	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	268% 3.22mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.39mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.5% 10.3mg	41.6% 6.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.7% 2.74mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	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	11.3% 45.4μg	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	17.2% 2.6mg	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

	Roasted Macadamia Nuts	Tomato Puree	Recommended Dietary Allowance
Calcium	31.8% 318mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	287% 2.6mg	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	150% 12mg	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	127% 535mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	599% 13.8mg	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	128% 898mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	58.6% 1991mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	53% 5.85mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.2% 7.3g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Macadamia Nuts VS Tomato Puree per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Macadamia Nuts 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 Roasted Macadamia Nuts vs Tomato Puree:

• 1 pound of Roasted Macadamia Nuts has 28.4 times more Vitamin B1, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.8 times more Vitamin B6 than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains more Vitamin A, 15.1 times more Vitamin C, 3.5 times more Vitamin E and more Vitamin K than Dry Roasted Macadamia Nuts.
• Both Roasted Macadamia Nuts and Tomato Puree provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Roasted Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Dry Roasted Macadamia Nuts as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Macadamia Nuts vs Tomato Puree:

• 1 pound of Roasted Macadamia Nuts has 3.9 times more Calcium, 2 times more Copper, 1.5 times more Iron, 5.1 times more Magnesium, 18 times more Manganese, 5 times more Phosphorus, 16.7 times more Selenium and 3.6 times more Zinc than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 54.6 times more Water than Dry Roasted Macadamia Nuts.
• Both Roasted Macadamia Nuts and Tomato Puree contain similar levels of Potassium per one pound.
• 1 pound of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Macadamia Nuts has 18.9 times more Energy, 362.3 times more Fat, 412 times more Saturated Fat, 49 times more Omega 3, 15.9 times more Omega 6, 1.5 times more Carbohydrate, 4.2 times more Fiber and 4.7 times more Protein than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 34 times more Fructose than Dry Roasted Macadamia Nuts.
• Both Roasted Macadamia Nuts and Tomato Puree offer comparable quantities of Sugars per one pound.
• 1 pound of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6