Comparing Nutrients in 1 pound Tomatoes VS Oil Roasted Mixed Nuts no Peanuts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%

Macro Nutrients

	Tomatoes	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	96% 2790kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	263% 255g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	129% 41.2g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	70.6% 1.13g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	297% 50.5g	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	77.7% 101g	130g per day for Men 19-50 years
Sugars	16.5% 12g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	65.7% 25g	38g per day for Men 19-50 years
Protein	7.13% 4g	126% 70.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Oil Roasted Mixed Nuts no Peanuts	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	191% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	87.3% 4.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	63% 0.82mg	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	63.5% 254μg	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	2.5% 2.27mg	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	NA	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 no Peanuts	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	48% 481mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	905% 8.14mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	305% 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	291% 2037mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	192% 21mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.39% 14.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Oil Roasted Mixed Nuts no Peanuts:

• Raw Ripe Red Tomatoes have 42 times more Vitamin A and 27.4 times more Vitamin C than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 13.6 times more Vitamin B1, 25.6 times more Vitamin B2, 3.3 times more Vitamin B3, 10.8 times more Vitamin B5, 2.3 times more Vitamin B6 and 3.7 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Oil Roasted Mixed Nuts no Peanuts:

• Raw Ripe Red Tomatoes have 30 times more Water than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 10.6 times more Calcium, 30.4 times more Copper, 9.5 times more Iron, 22.8 times more Magnesium, 13.6 times more Manganese, 18.7 times more Phosphorus, 2.3 times more Potassium and 27.4 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Mixed Nuts no Salt and Peanuts contain 34.2 times more Energy, 280.9 times more Fat, 324.5 times more Saturated Fat, 83 times more Omega 3, 139.2 times more Omega 6, 5.7 times more Carbohydrate, 4.6 times more Fiber and 17.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.