Comparing Nutrients in 1 pound Tomatoes VS Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Tomatoes	Macadamia Nuts	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	112% 3257kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	354% 344g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	171% 54.7g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	58.4% 0.93g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	34.6% 5.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	16.5% 12g	28.6% 20.7g	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	8.57% 6.2g	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	% 5.67g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 0g	% 20g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	103% 39g	38g per day for Men 19-50 years
Protein	7.13% 4g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	21% 191μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	452% 5.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	56.5% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	68.8% 3.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	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	69% 62mg	6.05% 5.44mg	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	16.3% 2.45mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Macadamia Nuts	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	38.6% 386mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	381% 3.43mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	815% 18.7mg	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	15.6% 109mg	122% 853mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	49% 1669mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29.7% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.17% 6.17g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Macadamia Nuts:

• Raw Ripe Red Tomatoes have more Vitamin A, 1.4 times more Vitamin B9 and 11.4 times more Vitamin C than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 32.3 times more Vitamin B1, 8.5 times more Vitamin B2, 4.2 times more Vitamin B3, 8.5 times more Vitamin B5 and 3.4 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Macadamia Nuts have similar amounts of Vitamin E per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Raw Macadamia Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Macadamia Nuts:

• Raw Ripe Red Tomatoes have 69.5 times more Water than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 8.5 times more Calcium, 12.8 times more Copper, 13.7 times more Iron, 11.8 times more Magnesium, 36.2 times more Manganese, 7.8 times more Phosphorus, 1.6 times more Potassium, more Selenium and 7.6 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 19.6 times more Fructose than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 39.9 times more Energy, 378.9 times more Fat, 430.8 times more Saturated Fat, 68.7 times more Omega 3, 16.2 times more Omega 6, 3.6 times more Carbohydrate, 1.7 times more Sugars, 7.2 times more Fiber and 9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Macadamia Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.