Comparing Nutrients in 1 pound Tomatoes VS Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Tomatoes	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	101% 32.4g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	287% 48.8g	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	87.2% 113g	130g per day for Men 19-50 years
Sugars	16.5% 12g	32.6% 23.6g	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	0.25% 0.18g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 22.7g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	7.13% 4g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	21% 191μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	56.7% 9.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	125% 1.6mg	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	118% 472μg	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	3.02% 2.72mg	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	232% 35mg	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	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	846% 7.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	0% 0μg	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	294% 23.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	297% 1247mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	423% 9.72mg	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	281% 1964mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	95% 3239mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1147% 631μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	43.2% 649mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.39% 14.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Oil Roasted Mixed Nuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomatoes versus 1 lb of Oil Roasted Mixed Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomatoes vs Oil Roasted Mixed Nuts:

• 1 pound of Tomatoes has 42 times more Vitamin A and 22.8 times more Vitamin C than Oil Roasted Mixed Nuts.
• While 1 lb of Lightly Salted Oil Roasted Mixed Nuts contains 9.6 times more Vitamin B1, 16.9 times more Vitamin B2, 3.4 times more Vitamin B3, 6.8 times more Vitamin B5, 4.5 times more Vitamin B6, 6.9 times more Vitamin B9 and 14.2 times more Vitamin E than Raw Ripe Red Tomatoes.
• 1 pound of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• 1 pound of Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Ripe Red Tomatoes as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomatoes vs Oil Roasted Mixed Nuts:

• 1 pound of Tomatoes has 30 times more Water than Oil Roasted Mixed Nuts.
• While 1 lb of Lightly Salted Oil Roasted Mixed Nuts contains 13 times more Calcium, 28.5 times more Copper, 19.2 times more Iron, 25 times more Magnesium, 18.8 times more Manganese, 18 times more Phosphorus, 3 times more Potassium, more Selenium, 28.6 times more Sodium and 26.9 times more Zinc than Raw Ripe Red Tomatoes.
• 1 pound of Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc
• Both Raw Ripe Red Tomatoes as well as Lightly Salted Oil Roasted Mixed Nuts lack sufficient amounts of Fluoride in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Lightly Salted Oil Roasted Mixed Nuts contains 33.7 times more Energy, 250 times more Fat, 255.1 times more Saturated Fat, 134.4 times more Omega 6, 6.4 times more Carbohydrate, 2 times more Sugars, 5.9 times more Fiber and 20.3 times more Protein than Raw Ripe Red Tomatoes.
• 1 pound of Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Ripe Red Tomatoes as well as Lightly Salted Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3 in one pound.