Comparing Nutrients in 5 ounces Oil Roasted Mixed Nuts VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Tomatoes	17%	9%	74%

Macro Nutrients

	Oil Roasted Mixed Nuts	Tomatoes	Recommended Dietary Allowance
Energy	29.7% 860kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	31.6% 10g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	89.6% 15.2g	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	27.3% 35.4g	4.24% 5.5g	130g per day for Men 19-50 years
Sugars	10% 7.4g	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	0.078% 0.057g	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	% 0.16g	% 1.77g	g per day for Men 19-50 years
Sucrose	% 7.1g	% 0g	g per day for Men 19-50 years
Fiber	26.5% 10g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	45.2% 25.3g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.51mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	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	37% 147μg	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	0.94% 0.85mg	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	72.6% 11mg	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.33% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts	Tomatoes	Recommended Dietary Allowance
Calcium	18.4% 184mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	264% 2.38mg	9.3% 0.084mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	92% 7.34mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	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	87.7% 614mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	358% 197μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	13.5% 203mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	59% 6.48mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.12% 4.47g	3.62% 134g	3700g per day for Men 19-50 years

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

• Lightly Salted Oil Roasted Mixed Nuts have 9.6 times more Vitamin B1, 16.9 times more Vitamin B2, 3.4 times more Vitamin B3, 6.8 times more Vitamin B5, 4.5 times more Vitamin B6, 6.9 times more Vitamin B9 and 14.2 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 42 times more Vitamin A and 22.8 times more Vitamin C than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed 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 Oil Roasted Mixed Nuts vs Tomatoes:

• Lightly Salted Oil Roasted Mixed Nuts have 13 times more Calcium, 28.5 times more Copper, 19.2 times more Iron, 25 times more Magnesium, 18.8 times more Manganese, 18 times more Phosphorus, 3 times more Potassium, more Selenium, 28.6 times more Sodium and 26.9 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 30 times more Water than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Lightly Salted Oil Roasted Mixed Nuts have 33.7 times more Energy, 250 times more Fat, 255.1 times more Saturated Fat, 134.4 times more Omega 6, 6.4 times more Carbohydrate, 2 times more Sugars, 5.9 times more Fiber and 20.3 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 34.3 times more Fructose than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Raw Ripe Red Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.