Comparing Nutrients in 5 ounces Roasted Macadamia Nuts VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Roasted Macadamia Nuts	4%	89%	7%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Roasted Macadamia Nuts	Tomato Puree	Recommended Dietary Allowance
Energy	35% 1018kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	53% 17g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	8.1% 5.87g	9.44% 6.85g	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	0.14% 0.099g	4.65% 3.37g	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	% 0.099g	% 3.47g	g per day for Men 19-50 years
Sucrose	% 5.67g	% 0g	g per day for Men 19-50 years
Fiber	30% 11.3g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	19.7% 11g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia Nuts	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.5% 0.12mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.22mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	13.7% 0.18mg	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	3.54% 14μg	3.9% 15.6μg	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	1.1% 0.99mg	16.7% 15mg	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	5.4% 0.81mg	18.6% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Macadamia Nuts	Tomato Puree	Recommended Dietary Allowance
Calcium	9.92% 99mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	89.8% 0.81mg	45.2% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	47% 3.76mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	40% 167mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	10.4% 0.24mg	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	40% 281mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	15% 515mg	18.3% 622mg	3400mg per day for Men 19-50 years
Selenium	30% 16.6μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Macadamia Nuts VS Tomato Puree per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Macadamia Nuts versus 5 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Macadamia Nuts vs Tomato Puree:

• 5 ounces of Roasted Macadamia Nuts have 28.4 times more Vitamin B1, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.8 times more Vitamin B6 than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain more Vitamin A, 15.1 times more Vitamin C, 3.5 times more Vitamin E and more Vitamin K than Dry Roasted Macadamia Nuts.
• Both Roasted Macadamia Nuts and Tomato Puree provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Roasted Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Dry Roasted Macadamia Nuts as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Macadamia Nuts vs Tomato Puree:

• 5 ounces of Roasted Macadamia Nuts have 3.9 times more Calcium, 2 times more Copper, 1.5 times more Iron, 5.1 times more Magnesium, 18 times more Manganese, 5 times more Phosphorus, 16.7 times more Selenium and 3.6 times more Zinc than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 54.6 times more Water than Dry Roasted Macadamia Nuts.
• Both Roasted Macadamia Nuts and Tomato Puree contain similar levels of Potassium per five ounces.
• 5 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Macadamia Nuts have 18.9 times more Energy, 362.3 times more Fat, 412 times more Saturated Fat, 49 times more Omega 3, 15.9 times more Omega 6, 1.5 times more Carbohydrate, 4.2 times more Fiber and 4.7 times more Protein than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 34 times more Fructose than Dry Roasted Macadamia Nuts.
• Both Roasted Macadamia Nuts and Tomato Puree offer comparable quantities of Sugars per five ounces.
• 5 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6