Comparing Nutrients in 1 pound Tomatoes VS Hazelnut Oil

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Hazelnut Oil	0%	100%	0%

Macro Nutrients

	Tomatoes	Hazelnut Oil	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	138% 4010kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	468% 454g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	105% 33.6g	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	269% 46g	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	0% 0g	130g per day for Men 19-50 years
Sugars	16.5% 12g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	7.13% 4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Hazelnut Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	0% 0mg	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	0% 0μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.45mg	1427% 214mg	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	Hazelnut Oil	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	NA	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	NA	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	0% 0mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0% 0g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Hazelnut Oil:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Hazelnut Oil.
• While Hazelnut Oil contains 87.4 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Hazelnut Oil have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Hazelnut Oil:

• Raw Ripe Red Tomatoes have more Calcium, more Iron, more Magnesium, more Phosphorus, more Potassium, more Zinc and more Water than Hazelnut Oil.
• Both Raw Ripe Red Tomatoes as well as Hazelnut Oil have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have more Carbohydrate, more Sugars, more Fiber and more Protein than Hazelnut Oil.
• While Hazelnut Oil contains 49.1 times more Energy, 500 times more Fat, 264.3 times more Saturated Fat and 126.3 times more Omega 6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Hazelnut Oil have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.