Comparing Nutrients in 5 ounces Tomato Powder VS Hickorynuts

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Hickorynuts	7%	82%	11%

Macro Nutrients

	Tomato Powder	Hickorynuts	Recommended Dietary Allowance
Energy	14.8% 428kcal	32% 931kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	31% 9.98g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	172% 29.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	20% 26g	130g per day for Men 19-50 years
Sugars	86% 62.2g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	61.5% 23.4g	24% 9.07g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Hickorynuts	Recommended Dietary Allowance
Vitamin A	136% 1222μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	102% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	8.04% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.33mg	49.6% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	21% 0.27mg	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	42.5% 170μg	14% 56.7μg	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	184% 165mg	3.15% 2.83mg	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	116% 17.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.6% 69μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Hickorynuts	Recommended Dietary Allowance
Calcium	23.5% 235mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	195% 1.76mg	116% 1.05mg	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	80.8% 6.46mg	37.6% 3mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	58.4% 245mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	284% 6.53mg	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	59.7% 418mg	68% 476mg	700mg per day for Men 19-50 years
Potassium	80.3% 2731mg	18% 618mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	0.12% 4.34g	0.1% 3.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Powder VS Hickorynuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Powder versus 5 oz of Hickorynuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Powder vs Hickorynuts:

• 5 ounces of Tomato Powder have 123.1 times more Vitamin A, 5.8 times more Vitamin B2, 10.1 times more Vitamin B3, 2.1 times more Vitamin B5, 2.4 times more Vitamin B6, 3 times more Vitamin B9 and 58.4 times more Vitamin C than Hickorynuts.
• Both Tomato Powder and Hickorynuts provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Hickorynuts have insufficient amounts of Vitamin A
• Both Tomato Powder as well as Dried Hickorynuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Powder vs Hickorynuts:

• 5 ounces of Tomato Powder have 2.7 times more Calcium, 1.7 times more Copper, 2.2 times more Iron, 4.4 times more Potassium and 134 times more Sodium than Hickorynuts.
• While 5 oz of Dried Hickorynuts contain 2.4 times more Manganese, 1.5 times more Selenium and 2.5 times more Zinc than Tomato Powder.
• Both Tomato Powder and Hickorynuts contain similar levels of Magnesium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Powder have 4.1 times more Carbohydrate and 2.6 times more Fiber than Hickorynuts.
• While 5 oz of Dried Hickorynuts contain 2.2 times more Energy, 146.3 times more Fat, 113.5 times more Saturated Fat, 149.6 times more Omega 3 and 120.6 times more Omega 6 than Tomato Powder.
• Both Tomato Powder and Hickorynuts offer comparable quantities of Protein per five ounces.
• 5 ounces of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6