Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Roasted Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	112% 3257kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	356% 345g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	169% 54g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	55.6% 0.89g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	34.8% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	26% 18.8g	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	8.2% 5.94g	0.44% 0.32g	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	% 5.35g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 0g	% 18g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	95% 36.3g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Roasted Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	268% 3.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	64.5% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	54.7% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	125% 1.63mg	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	14.7% 59μg	11.3% 45.4μg	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	115% 103mg	3.53% 3.18mg	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% 2.54mg	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	5% 50mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	287% 2.6mg	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	38.6% 3.1mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	127% 535mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	599% 13.8mg	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	18% 127mg	128% 898mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	53% 5.85mg	11mg per day for Men 19-50 years
Water	11.6% 428g	0.2% 7.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Roasted Macadamia Nuts:

• Cooked Ripe Red Tomatoes have more Vitamin A, 1.3 times more Vitamin B9, 32.6 times more Vitamin C and more Vitamin K than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 19.7 times more Vitamin B1, 4 times more Vitamin B2, 4.3 times more Vitamin B3, 4.7 times more Vitamin B5 and 4.5 times more Vitamin B6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Dry Roasted Macadamia Nuts have similar amounts of Vitamin E per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Roasted Macadamia Nuts:

• Cooked Ripe Red Tomatoes have 58.6 times more Water than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 6.4 times more Calcium, 7.6 times more Copper, 3.9 times more Iron, 13.1 times more Magnesium, 28.9 times more Manganese, 7.1 times more Phosphorus, 1.7 times more Potassium, 23.4 times more Selenium and 9.2 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Cooked Ripe Red Tomatoes have 18.7 times more Fructose than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 39.9 times more Energy, 691.6 times more Fat, 796.5 times more Saturated Fat, 98 times more Omega 3, 31 times more Omega 6, 3.3 times more Carbohydrate, 1.7 times more Sugars, 11.4 times more Fiber and 8.2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Dry Roasted Macadamia Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.