Comparing Nutrients in 5 ounces Roasted Macadamia Nuts VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Roasted Macadamia Nuts	4%	89%	7%
Tomatoes	17%	9%	74%

Macro Nutrients

	Roasted Macadamia Nuts	Tomatoes	Recommended Dietary Allowance
Energy	35% 1018kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	53% 17g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	0.67% 0.11g	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	4.24% 5.5g	130g per day for Men 19-50 years
Sugars	8.1% 5.87g	5.14% 3.73g	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	0.14% 0.099g	2.68% 1.94g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	% 5.67g	% 0g	g per day for Men 19-50 years
Fiber	30% 11.3g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	19.7% 11g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia Nuts	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.5% 0.12mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.22mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.2% 0.66μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.54% 14μg	5.3% 21.3μg	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	21.6% 19.4mg	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	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.33% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Macadamia Nuts	Tomatoes	Recommended Dietary Allowance
Calcium	9.92% 99mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	89.8% 0.81mg	9.3% 0.084mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	40% 167mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	7.03% 0.16mg	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	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	15% 515mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	30% 16.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	3.62% 134g	3700g per day for Men 19-50 years

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

• Dry Roasted Macadamia Nuts have 19.2 times more Vitamin B1, 4.6 times more Vitamin B2, 3.8 times more Vitamin B3, 6.8 times more Vitamin B5 and 4.5 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 1.5 times more Vitamin B9, 19.6 times more Vitamin C and more Vitamin K than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts and Raw Ripe Red Tomatoes have similar amounts of Vitamin E per 5 oz.
• Both Dry Roasted Macadamia Nuts as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Macadamia Nuts vs Tomatoes:

• Dry Roasted Macadamia Nuts have 7 times more Calcium, 9.7 times more Copper, 9.8 times more Iron, 10.7 times more Magnesium, 26.6 times more Manganese, 8.3 times more Phosphorus, 1.5 times more Potassium, more Selenium and 7.6 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 58.7 times more Water than Dry Roasted Macadamia Nuts.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Macadamia Nuts have 39.9 times more Energy, 380.4 times more Fat, 426.7 times more Saturated Fat, 65.3 times more Omega 3, 16.3 times more Omega 6, 3.4 times more Carbohydrate, 1.6 times more Sugars, 6.7 times more Fiber and 8.9 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 19.6 times more Fructose than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.