Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Roasted Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Roasted Hazelnuts	9%	81%	10%

Macro Nutrients

	Tomatoes in Juice with Salt	Roasted Hazelnuts	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	31.6% 916kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	91% 88.5g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	70% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.8% 4.9g	19% 25g	130g per day for Men 19-50 years
Sugars	5% 3.6g	9.56% 6.93g	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	2.56% 1.86g	0.14% 0.099g	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	% 1.76g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.73g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	35% 13.3g	38g per day for Men 19-50 years
Protein	2% 1.1g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	67.6% 0.88mg	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	2.83% 11.3μg	31% 125μg	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	20% 18mg	6% 5.4mg	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	5.58% 0.84mg	144% 21.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Roasted Hazelnuts	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	276% 2.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.23μg	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	10% 0.81mg	77.6% 6.2mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	58.4% 245mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	342% 7.87mg	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	3.44% 24mg	62.8% 439mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	32.2% 3.54mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.097% 3.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes in Juice with Salt vs Roasted Hazelnuts:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 6.7 times more Vitamin A, 1.7 times more Vitamin B1 and 3.3 times more Vitamin C than Dry Roasted Hazelnuts Or Filberts.
• While Dry Roasted Hazelnuts Or Filberts contain 2.2 times more Vitamin B2, 2.9 times more Vitamin B3, 7.9 times more Vitamin B5, 5.6 times more Vitamin B6, 11 times more Vitamin B9 and 25.9 times more Vitamin E than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Roasted Hazelnuts:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Sodium and 37.6 times more Water than Dry Roasted Hazelnuts Or Filberts.
• While Dry Roasted Hazelnuts Or Filberts contain 3.7 times more Calcium, 33.7 times more Copper, 7.7 times more Iron, 17.3 times more Magnesium, 81.6 times more Manganese, 18.2 times more Phosphorus, 4 times more Potassium, 5.9 times more Selenium and 20.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparison of macro-nutrients per 5 ounces:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 18.7 times more Fructose than Dry Roasted Hazelnuts Or Filberts.
• While Dry Roasted Hazelnuts Or Filberts contain 40.4 times more Energy, 249.6 times more Fat, 132.7 times more Saturated Fat, 15 times more Omega 3, 86.6 times more Omega 6, 5.1 times more Carbohydrate, 1.9 times more Sugars, 4.9 times more Fiber and 19 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.