Comparing Nutrients in 300 calories Tomatoes in Juice with Salt VS Roasted Macadamia Nuts

Weight per 300 calories

• Tomatoes in Juice with Salt: 1875g
• Roasted Macadamia Nuts: 41.8g

Dry Roasted Macadamia Nuts have 44.9 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is very high in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Tomatoes in Juice with Salt or Roasted Macadamia Nuts?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Tomatoes in Juice with Salt	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	32.8% 31.8g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	3.2% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	4.3% 5.6g	130g per day for Men 19-50 years
Sugars	66% 48g	2.4% 1.73g	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	34% 24.6g	0.04% 0.029g	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	% 23.3g	% 0.029g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.67g	g per day for Men 19-50 years
Fiber	94% 35.6g	8.8% 3.34g	38g per day for Men 19-50 years
Protein	26.5% 15g	5.8% 3.25g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Roasted Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	898% 10.8mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	2.8% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.4mg	5.94% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	5.04% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	11.5% 0.15mg	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	37.5% 150μg	1.04% 4.18μg	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	263% 236mg	0.32% 0.29mg	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	73.8% 11mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.6% 48.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	62% 619mg	2.92% 29.2mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	26.5% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	2.4% 96μg	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	134% 10.7mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	11.7% 49.3mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.28mg	55% 1.27mg	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	45.5% 319mg	12% 82.7mg	700mg per day for Men 19-50 years
Potassium	105% 3581mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	8.9% 4.9μg	55μg per day for Men 19-50 years
Sodium	144% 2156mg	0.11% 1.67mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	48% 1777g	0.018% 0.67g	3700g per day for Men 19-50 years

Tomatoes In Juice With Salt VS Roasted Macadamia Nuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomatoes in Juice with Salt or Roasted Macadamia Nuts?

Lets compare vitamin content per 300 calories of Tomatoes in Juice with Salt vs Roasted Macadamia Nuts:

• 300 calories of Tomatoes in Juice with Salt have more Vitamin A, 36.3 times more Vitamin B1, 28.4 times more Vitamin B2, 14.1 times more Vitamin B3, 8.7 times more Vitamin B5, 13.9 times more Vitamin B6, 35.9 times more Vitamin B9, 807.8 times more Vitamin C, 46.4 times more Vitamin E and more Vitamin K than Roasted Macadamia Nuts.
• 300 calories of Roasted Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomatoes in Juice with Salt vs Roasted Macadamia Nuts:

• 300 calories of Tomatoes in Juice with Salt have 21.2 times more Calcium, 4.1 times more Copper, 9.7 times more Iron, 3.8 times more Magnesium, 3.9 times more Phosphorus, 23.6 times more Potassium, 2.7 times more Selenium, 1290.2 times more Sodium, 4.2 times more Zinc and 2640.9 times more Water than Roasted Macadamia Nuts.
• Both Tomatoes in Juice with Salt and Roasted Macadamia Nuts contain similar levels of Manganese per 300 calories.
• 300 calories of Roasted Macadamia Nuts lack sufficient amounts of Calcium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomatoes in Juice with Salt have 3.3 times more Omega 6, 11.6 times more Carbohydrate, 27.6 times more Sugars, 839.8 times more Fructose, 10.7 times more Fiber and 4.6 times more Protein than Roasted Macadamia Nuts.
• While 300 kcal of Dry Roasted Macadamia Nuts contain 6.8 times more Fat and 7.8 times more Saturated Fat than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Roasted Macadamia Nuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Roasted Macadamia Nuts provide inadequate amounts of Omega 6, Carbohydrate and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dry Roasted Macadamia Nuts provide inadequate amounts of Omega 3 in 300 calories.